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Okara vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between okara and nattō

  • The amount of iron, copper, manganese, zinc, magnesium, phosphorus, potassium, vitamin C, calcium, and vitamin B2 in nattō is higher than in okara.
  • Nattō covers your daily need for iron, 91% more than okara.

These are the specific foods used in this comparison Okara and Natto.

Infographic

Okara vs Nattō 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.
Okara
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Nattō
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more SeleniumSelenium +20.5%
Contains more MagnesiumMagnesium +342.3%
Contains more CalciumCalcium +171.3%
Contains more PotassiumPotassium +242.3%
Contains more IronIron +561.5%
Contains more CopperCopper +233.5%
Contains more ZincZinc +441.1%
Contains more PhosphorusPhosphorus +190%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +278.2%

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.
Okara
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Nattō
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +225%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B5Vitamin B5 +144.3%
Contains more Vitamin B6Vitamin B6 +13%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more WaterWater +48.4%
Contains more ProteinProtein +451.1%
Contains more FatsFats +535.8%
Contains more OtherOther +115.9%
~equal in Carbs ~12.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
1
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +723.7%
Contains more Poly. FatPolyunsaturated fat +722.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Nattō DV% diff.
Iron 1.3mg 8.6mg 91%
Copper 0.2mg 0.667mg 52%
Manganese 0.404mg 1.528mg 49%
Polyunsaturated fat 0.755g 6.21g 36%
Protein 3.52g 19.4g 32%
Zinc 0.56mg 3.03mg 22%
Fiber 5.4g 22%
Magnesium 26mg 115mg 21%
Vitamin K 23.1µg 19%
Phosphorus 60mg 174mg 16%
Potassium 213mg 729mg 15%
Calcium 80mg 217mg 14%
Vitamin C 0mg 13mg 14%
Fats 1.73g 11g 14%
Vitamin B2 0.02mg 0.19mg 13%
Vitamin B1 0.02mg 0.16mg 12%
Choline 57mg 10%
Calories 76kcal 211kcal 7%
Saturated fat 0.193g 1.591g 6%
Monounsaturated fat 0.295g 2.43g 5%
Folate 26µg 8µg 5%
Selenium 10.6µg 8.8µg 3%
Vitamin B5 0.088mg 0.215mg 3%
Vitamin B6 0.115mg 0.13mg 1%
Vitamin B3 0.1mg 0mg 1%
Carbs 12.23g 12.68g 0%
Net carbs 12.23g 7.28g N/A
Sugar 4.89g N/A
Sodium 9mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.05mg 0.223mg 0%
Threonine 0.131mg 0.813mg 0%
Isoleucine 0.159mg 0.931mg 0%
Leucine 0.244mg 1.509mg 0%
Lysine 0.212mg 1.145mg 0%
Methionine 0.041mg 0.208mg 0%
Phenylalanine 0.157mg 0.941mg 0%
Valine 0.162mg 1.018mg 0%
Histidine 0.093mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Okara
20%
Nattō
Minerals Daily Need Coverage Score
33%
Okara
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Okara
Okara is lower in Saturated fat (difference - 1.398g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 56)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.