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  6. Powdered milk vs. Nattō

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.

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

Infographic

Powdered milk 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.
Powdered milk
Powdered milk
5
:
5
Nattō
Nattō
Contains more Calcium +320.3%
Contains more Phosphorus +346%
Contains more Potassium +82.4%
Contains more Zinc +10.2%
Contains more Selenium +85.2%
Contains more Iron +1729.8%
Contains more Magnesium +35.3%
Contains less Sodium -98.1%
Contains more Copper +733.8%
Contains more Manganese +3720%
Equal in Zinc - 3.03
Powdered milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 274% 18% 61% 333% 118% 49% 92% 27% 6% 89%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Calcium +320.3%
Contains more Phosphorus +346%
Contains more Potassium +82.4%
Contains more Zinc +10.2%
Contains more Selenium +85.2%
Contains more Iron +1729.8%
Contains more Magnesium +35.3%
Contains less Sodium -98.1%
Contains more Copper +733.8%
Contains more Manganese +3720%
Equal in Zinc - 3.03

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.
Powdered milk
Powdered milk
10
:
2
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +5700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +534.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +956.3%
Contains more Vitamin B6 +132.3%
Contains more Folate +362.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +51.2%
Contains more Vitamin K +950%
Powdered milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 12% 15% 29% 71% 279% 13% 137% 70% 28% 407% 6%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +5700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +534.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +956.3%
Contains more Vitamin B6 +132.3%
Contains more Folate +362.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +51.2%
Contains more Vitamin K +950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Powdered milk
Powdered milk
4
:
1
Nattō
Nattō
Contains more Protein +35.7%
Contains more Fats +142.8%
Contains more Carbs +203%
Contains more Other +220%
Contains more Water +2127.5%
Powdered milk
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
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 Protein +35.7%
Contains more Fats +142.8%
Contains more Carbs +203%
Contains more Other +220%
Contains more Water +2127.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Powdered milk
Powdered milk
1
:
2
Nattō
Nattō
Contains more Monounsaturated Fat +226.1%
Contains less Saturated Fat -90.5%
Contains more Polyunsaturated fat +833.8%
Powdered milk
66% 31% 3%
Saturated Fat: 16.742 g
Monounsaturated Fat: 7.924 g
Polyunsaturated fat: 0.665 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +226.1%
Contains less Saturated Fat -90.5%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Powdered milk Nattō Opinion
Net carbs 38.42g 7.28g Powdered milk
Protein 26.32g 19.4g Powdered milk
Fats 26.71g 11g Powdered milk
Carbs 38.42g 12.68g Powdered milk
Calories 496kcal 211kcal Powdered milk
Sugar 38.42g 4.89g Nattō
Fiber 0g 5.4g Nattō
Calcium 912mg 217mg Powdered milk
Iron 0.47mg 8.6mg Nattō
Magnesium 85mg 115mg Nattō
Phosphorus 776mg 174mg Powdered milk
Potassium 1330mg 729mg Powdered milk
Sodium 371mg 7mg Nattō
Zinc 3.34mg 3.03mg Powdered milk
Copper 0.08mg 0.667mg Nattō
Manganese 0.04mg 1.528mg Nattō
Selenium 16.3µg 8.8µg Powdered milk
Vitamin A 934IU 0IU Powdered milk
Vitamin A RAE 258µg 0µg Powdered milk
Vitamin E 0.58mg 0.01mg Powdered milk
Vitamin D 20IU 0IU Powdered milk
Vitamin D 0.5µg 0µg Powdered milk
Vitamin C 8.6mg 13mg Nattō
Vitamin B1 0.283mg 0.16mg Powdered milk
Vitamin B2 1.205mg 0.19mg Powdered milk
Vitamin B3 0.646mg 0mg Powdered milk
Vitamin B5 2.271mg 0.215mg Powdered milk
Vitamin B6 0.302mg 0.13mg Powdered milk
Folate 37µg 8µg Powdered milk
Vitamin B12 3.25µg 0µg Powdered milk
Vitamin K 2.2µg 23.1µg Nattō
Tryptophan 0.371mg 0.223mg Powdered milk
Threonine 1.188mg 0.813mg Powdered milk
Isoleucine 1.592mg 0.931mg Powdered milk
Leucine 2.578mg 1.509mg Powdered milk
Lysine 2.087mg 1.145mg Powdered milk
Methionine 0.66mg 0.208mg Powdered milk
Phenylalanine 1.271mg 0.941mg Powdered milk
Valine 1.762mg 1.018mg Powdered milk
Histidine 0.714mg 0.512mg Powdered milk
Cholesterol 97mg 0mg Nattō
Saturated Fat 16.742g 1.591g Nattō
Monounsaturated Fat 7.924g 2.43g Powdered milk
Polyunsaturated fat 0.665g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk Nattō
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
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 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 Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 97mg)
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.