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Powdered milk vs. Nattō — In-Depth Nutrition Comparison

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A recap on differences between powdered milk and nattō

  • Powdered milk has more vitamin B12, phosphorus, vitamin B2, calcium, and vitamin B5; however, nattō is higher in iron, copper, and manganese.
  • Powdered milk covers your daily vitamin B12 needs 135% more than nattō.
  • The glycemic index of nattō is higher.

Food varieties used in this article are Milk, dry, whole, without added vitamin D and Natto.

Infographic

Powdered milk vs Nattō 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Nattō
5
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 CalciumCalcium +320.3%
Contains more PotassiumPotassium +82.4%
Contains more PhosphorusPhosphorus +346%
Contains more SeleniumSelenium +85.2%
Contains more MagnesiumMagnesium +35.3%
Contains more IronIron +1729.8%
Contains more CopperCopper +733.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +3720%
~equal in Zinc ~3.03mg

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.
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Nattō
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 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +534.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +956.3%
Contains more Vitamin B6Vitamin B6 +132.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +362.5%
Contains more CholineCholine +106%
Contains more Vitamin CVitamin C +51.2%
Contains more Vitamin KVitamin K +950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Nattō
1
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 ProteinProtein +35.7%
Contains more FatsFats +142.8%
Contains more CarbsCarbs +203%
Contains more OtherOther +220%
Contains more WaterWater +2127.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 more Mono. FatMonounsaturated fat +226.1%
Contains less Sat. FatSaturated fat -90.5%
Contains more Poly. FatPolyunsaturated fat +833.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Powdered milk Nattō DV% diff.
Vitamin B12 3.25µg 0µg 135%
Iron 0.47mg 8.6mg 102%
Phosphorus 776mg 174mg 86%
Vitamin B2 1.205mg 0.19mg 78%
Calcium 912mg 217mg 70%
Saturated fat 16.742g 1.591g 69%
Manganese 0.04mg 1.528mg 65%
Copper 0.08mg 0.667mg 65%
Vitamin B5 2.271mg 0.215mg 41%
Polyunsaturated fat 0.665g 6.21g 37%
Cholesterol 97mg 0mg 32%
Vitamin A 258µg 0µg 29%
Fats 26.71g 11g 24%
Fiber 0g 5.4g 22%
Potassium 1330mg 729mg 18%
Vitamin K 2.2µg 23.1µg 17%
Sodium 371mg 7mg 16%
Calories 496kcal 211kcal 14%
Monounsaturated fat 7.924g 2.43g 14%
Protein 26.32g 19.4g 14%
Selenium 16.3µg 8.8µg 14%
Vitamin B6 0.302mg 0.13mg 13%
Choline 117.4mg 57mg 11%
Vitamin B1 0.283mg 0.16mg 10%
Carbs 38.42g 12.68g 9%
Folate 37µg 8µg 7%
Magnesium 85mg 115mg 7%
Vitamin C 8.6mg 13mg 5%
Vitamin B3 0.646mg 0mg 4%
Vitamin E 0.58mg 0.01mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Zinc 3.34mg 3.03mg 3%
Net carbs 38.42g 7.28g N/A
Sugar 38.42g 4.89g N/A
Tryptophan 0.371mg 0.223mg 0%
Threonine 1.188mg 0.813mg 0%
Isoleucine 1.592mg 0.931mg 0%
Leucine 2.578mg 1.509mg 0%
Lysine 2.087mg 1.145mg 0%
Methionine 0.66mg 0.208mg 0%
Phenylalanine 1.271mg 0.941mg 0%
Valine 1.762mg 1.018mg 0%
Histidine 0.714mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk 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
93%
Powdered milk
20%
Nattō
Minerals Daily Need Coverage Score
106%
Powdered milk
116%
Nattō

Comparison summary

Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 33.53g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 364mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 15.151g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.1)
Which food is richer in minerals?
?
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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.