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Nattō vs Flour - In-Depth Nutrition Comparison

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The main differences between Nattō and Flour

  • Nattō has more Copper, Iron, Manganese, Magnesium, and Zinc, however Flour has more Vitamin B1, Selenium, Folate, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Copper from Nattō is 58% higher.
  • Flour has 5 times less Magnesium than Nattō. Nattō has 115mg of Magnesium, while Flour has 22mg.

Food types used in this article are Natto and Wheat flour, white, all-purpose, enriched, bleached.

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Nattō vs Flour infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
7
:
1
Flour
Contains more Iron +85.3%
Contains more Calcium +1346.7%
Contains more Potassium +581.3%
Contains more Magnesium +422.7%
Contains more Copper +363.2%
Contains more Zinc +332.9%
Contains more Phosphorus +61.1%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Iron +85.3%
Contains more Calcium +1346.7%
Contains more Potassium +581.3%
Contains more Magnesium +422.7%
Contains more Copper +363.2%
Contains more Zinc +332.9%
Contains more Phosphorus +61.1%
Contains less Sodium -71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
3
:
6
Flour
Contains more Vitamin C +∞%
Contains more Vitamin B6 +195.5%
Contains more Vitamin K +7600%
Contains more Vitamin E +500%
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +103.7%
Contains more Folate +2187.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +195.5%
Contains more Vitamin K +7600%
Contains more Vitamin E +500%
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +103.7%
Contains more Folate +2187.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
50
Flour
Mineral Summary Score
114
Nattō
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
62%
Flour
Carbohydrates
13%
Nattō
76%
Flour
Fats
51%
Nattō
5%
Flour

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Flour
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.62g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.436g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Nattō Flour Opinion
Calories 211 364 Flour
Protein 19.4 10.33 Nattō
Fats 11 0.98 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 4.64 Nattō
Calcium 217 15 Nattō
Potassium 729 107 Nattō
Magnesium 115 22 Nattō
Sugar 4.89 0.27 Flour
Fiber 5.4 2.7 Nattō
Copper 0.667 0.144 Nattō
Zinc 3.03 0.7 Nattō
Starch
Phosphorus 174 108 Nattō
Sodium 7 2 Flour
Vitamin A 0 0
Vitamin E 0.01 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.16 0.785 Flour
Vitamin B2 0.19 0.494 Flour
Vitamin B3 0 5.904 Flour
Vitamin B5 0.215 0.438 Flour
Vitamin B6 0.13 0.044 Nattō
Vitamin B12 0 0
Vitamin K 23.1 0.3 Nattō
Folate 8 183 Flour
Trans Fat 0 Flour
Saturated Fat 1.591 0.155 Flour
Monounsaturated Fat 2.43 0.087 Nattō
Polyunsaturated fat 6.21 0.413 Nattō
Tryptophan 0.223 0.127 Nattō
Threonine 0.813 0.281 Nattō
Isoleucine 0.931 0.357 Nattō
Leucine 1.509 0.71 Nattō
Lysine 1.145 0.228 Nattō
Methionine 0.208 0.183 Nattō
Phenylalanine 0.941 0.52 Nattō
Valine 1.018 0.415 Nattō
Histidine 0.512 0.23 Nattō
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.