Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pasta vs. Nattō — In-Depth Nutrition Comparison

Compare

What are the differences between Pasta and Nattō?

  • Pasta is higher in Folate, yet Nattō is higher in Iron, Copper, Manganese, Magnesium, Zinc, Calcium, Potassium, Phosphorus, and Vitamin C.
  • Nattō's daily need coverage for Iron is 93% more.
  • Pasta has 8 times more Folate than Nattō. While Pasta has 64µg of Folate, Nattō has only 8µg.

We used Pasta, fresh-refrigerated, plain, cooked and Natto types in this article.

Infographic

Pasta 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.
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +538.9%
Contains more CalciumCalcium +3516.7%
Contains more PotassiumPotassium +2937.5%
Contains more IronIron +654.4%
Contains more CopperCopper +617.2%
Contains more ZincZinc +441.1%
Contains more PhosphorusPhosphorus +176.2%
Contains more ManganeseManganese +582.1%

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.
Pasta
5
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% 1.2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Nattō
7
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more Vitamin B6Vitamin B6 +282.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Nattō
3
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 CarbsCarbs +96.6%
Contains more WaterWater +24.6%
Contains more ProteinProtein +276.7%
Contains more FatsFats +947.6%
Contains more OtherOther +512.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
1
21% 18% 61%
Saturated Fat: Sat. Fat 0.15 g
Monounsaturated Fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -90.6%
Contains more Mono. FatMonounsaturated Fat +1859.7%
Contains more Poly. FatPolyunsaturated fat +1347.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Nattō Opinion
Calories 131kcal 211kcal Nattō
Protein 5.15g 19.4g Nattō
Fats 1.05g 11g Nattō
Vitamin C 0mg 13mg Nattō
Net carbs 24.93g 7.28g Pasta
Carbs 24.93g 12.68g Pasta
Cholesterol 33mg 0mg Nattō
Magnesium 18mg 115mg Nattō
Calcium 6mg 217mg Nattō
Potassium 24mg 729mg Nattō
Iron 1.14mg 8.6mg Nattō
Sugar 4.89g Pasta
Fiber 5.4g Nattō
Copper 0.093mg 0.667mg Nattō
Zinc 0.56mg 3.03mg Nattō
Phosphorus 63mg 174mg Nattō
Sodium 6mg 7mg Pasta
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.01mg Nattō
Manganese 0.224mg 1.528mg Nattō
Selenium 8.8µg Nattō
Vitamin B1 0.209mg 0.16mg Pasta
Vitamin B2 0.15mg 0.19mg Nattō
Vitamin B3 0.992mg 0mg Pasta
Vitamin B5 0.183mg 0.215mg Nattō
Vitamin B6 0.034mg 0.13mg Nattō
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 23.1µg Nattō
Folate 64µg 8µg Pasta
Choline 57mg Nattō
Saturated Fat 0.15g 1.591g Pasta
Monounsaturated Fat 0.124g 2.43g Nattō
Polyunsaturated fat 0.429g 6.21g Nattō
Tryptophan 0.065mg 0.223mg Nattō
Threonine 0.134mg 0.813mg Nattō
Isoleucine 0.197mg 0.931mg Nattō
Leucine 0.348mg 1.509mg Nattō
Lysine 0.097mg 1.145mg Nattō
Methionine 0.079mg 0.208mg Nattō
Phenylalanine 0.247mg 0.941mg Nattō
Valine 0.217mg 1.018mg Nattō
Histidine 0.103mg 0.512mg Nattō

Which food is preferable for your diet?

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

People also compare

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
15%
Pasta
20%
Nattō
Minerals Daily Need Coverage Score
16%
Pasta
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 1.441g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 7)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
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.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.