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  6. Nattō vs. White Bread

Nattō vs. White Bread — In-Depth Nutrition Comparison

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Important differences between Nattō and White Bread

  • Nattō has more Copper, Iron, Manganese, Magnesium, and Zinc, however, White Bread has more Vitamin B1, Vitamin B3, Folate, and Selenium.
  • Nattō's daily need coverage for Copper is 63% more.
  • Nattō has 5 times more Magnesium than White Bread. Nattō has 115mg of Magnesium, while White Bread has 23mg.
  • Nattō is lower in Sodium.

The food varieties used in the comparison are Natto and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Nattō vs White Bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
Nattō
9
:
1
White Bread
White Bread
Contains more Calcium +50.7%
Contains more Iron +138.2%
Contains more Magnesium +400%
Contains more Phosphorus +77.6%
Contains more Potassium +478.6%
Contains less Sodium -98.6%
Contains more Zinc +309.5%
Contains more Copper +560.4%
Contains more Manganese +185.1%
Contains more Selenium +150%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Calcium +50.7%
Contains more Iron +138.2%
Contains more Magnesium +400%
Contains more Phosphorus +77.6%
Contains more Potassium +478.6%
Contains less Sodium -98.6%
Contains more Zinc +309.5%
Contains more Copper +560.4%
Contains more Manganese +185.1%
Contains more Selenium +150%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
Nattō
3
:
7
White Bread
White Bread
Contains more Vitamin C +∞%
Contains more Vitamin B6 +49.4%
Contains more Vitamin K +11450%
Contains more Vitamin A +∞%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +233.1%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +149.3%
Contains more Folate +1287.5%
Nattō
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +49.4%
Contains more Vitamin K +11450%
Contains more Vitamin A +∞%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +233.1%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +149.3%
Contains more Folate +1287.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
:
2
White Bread
White Bread
Contains more Protein +119.2%
Contains more Fats +230.3%
Contains more Water +51.1%
Contains more Carbs +289.7%
Equal in Other - 1.98
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Protein +119.2%
Contains more Fats +230.3%
Contains more Water +51.1%
Contains more Carbs +289.7%
Equal in Other - 1.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
White Bread
White Bread
Contains more Monounsaturated Fat +305.7%
Contains more Polyunsaturated fat +287.6%
Contains less Saturated Fat -56.1%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +305.7%
Contains more Polyunsaturated fat +287.6%
Contains less Saturated Fat -56.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō White Bread
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nattō White Bread Opinion
Net carbs 7.28g 46.72g White Bread
Protein 19.4g 8.85g Nattō
Fats 11g 3.33g Nattō
Carbs 12.68g 49.42g White Bread
Calories 211kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 4.89g 5.67g Nattō
Fiber 5.4g 2.7g Nattō
Calcium 217mg 144mg Nattō
Iron 8.6mg 3.61mg Nattō
Magnesium 115mg 23mg Nattō
Phosphorus 174mg 98mg Nattō
Potassium 729mg 126mg Nattō
Sodium 7mg 490mg Nattō
Zinc 3.03mg 0.74mg Nattō
Copper 0.667mg 0.101mg Nattō
Manganese 1.528mg 0.536mg Nattō
Selenium 8.8µg 22µg White Bread
Vitamin A 0IU 1IU White Bread
Vitamin E 0.01mg 0.22mg White Bread
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.533mg White Bread
Vitamin B2 0.19mg 0.243mg White Bread
Vitamin B3 0mg 4.78mg White Bread
Vitamin B5 0.215mg 0.536mg White Bread
Vitamin B6 0.13mg 0.087mg Nattō
Folate 8µg 111µg White Bread
Vitamin K 23.1µg 0.2µg Nattō
Tryptophan 0.223mg Nattō
Threonine 0.813mg Nattō
Isoleucine 0.931mg Nattō
Leucine 1.509mg Nattō
Lysine 1.145mg Nattō
Methionine 0.208mg Nattō
Phenylalanine 0.941mg Nattō
Valine 1.018mg Nattō
Histidine 0.512mg Nattō
Trans Fat 0g 0.027g Nattō
Saturated Fat 1.591g 0.698g White Bread
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 2.43g 0.599g Nattō
Polyunsaturated fat 6.21g 1.602g Nattō
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
35%
White Bread
Minerals Daily Need Coverage Score
116%
Nattō
56%
White Bread

Comparison summary

Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 0.893g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $2.1)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 483mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.