Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Okara
  5. Compare
  6. Okara vs. Nattō

Okara vs. Nattō — In-Depth Nutrition Comparison

Compare

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
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
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
Okara
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Nattō
Nattō
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
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 D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

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%
Fiber 5.4g 22%
Zinc 0.56mg 3.03mg 22%
Magnesium 26mg 115mg 21%
Vitamin K 23.1µg 19%
Phosphorus 60mg 174mg 16%
Potassium 213mg 729mg 15%
Fats 1.73g 11g 14%
Vitamin C 0mg 13mg 14%
Calcium 80mg 217mg 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%
Folate 26µg 8µg 5%
Monounsaturated fat 0.295g 2.43g 5%
Selenium 10.6µg 8.8µg 3%
Vitamin B5 0.088mg 0.215mg 3%
Vitamin B3 0.1mg 0mg 1%
Vitamin B6 0.115mg 0.13mg 1%
Protein per 100 calories 4.6g 9.2g N/A
Calories per 10 g protein 216kcal 109kcal N/A
Weight per 100 calories 132g 47g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 12.23g 7.28g N/A
Carbs 12.23g 12.68g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
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
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
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
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%

People also compare

Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge
Nattō
Nattō vs Tofu
Tofu
Nattō
Nattō vs Miso
Miso
Nattō
Nattō vs Dashi
Dashi

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.