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  6. Soba vs. Nattō

Soba vs. Nattō — In-Depth Nutrition Comparison

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How are soba and nattō different?

  • Nattō is higher than soba in iron, copper, manganese, zinc, magnesium, calcium, phosphorus, potassium, vitamin C, and vitamin B2.
  • Nattō covers your daily need for iron, 102% more than soba.

Noodles, japanese, soba, cooked and Natto types were used in this article.

Infographic

Soba 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.
Soba
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Nattō
Nattō
10
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 MagnesiumMagnesium +1177.8%
Contains more CalciumCalcium +5325%
Contains more PotassiumPotassium +1982.9%
Contains more IronIron +1691.7%
Contains more CopperCopper +8237.5%
Contains more ZincZinc +2425%
Contains more PhosphorusPhosphorus +596%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +308.6%

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.
Soba
Soba
1
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% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
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 Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70.2%
Contains more Vitamin B2Vitamin B2 +630.8%
Contains more Vitamin B6Vitamin B6 +225%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soba Nattō DV% diff.
Iron 0.48mg 8.6mg 102%
Copper 0.008mg 0.667mg 73%
Manganese 0.374mg 1.528mg 50%
Polyunsaturated fat 0.031g 6.21g 41%
Protein 5.06g 19.4g 29%
Zinc 0.12mg 3.03mg 26%
Magnesium 9mg 115mg 25%
Fiber 5.4g 22%
Calcium 4mg 217mg 21%
Phosphorus 25mg 174mg 21%
Potassium 35mg 729mg 20%
Vitamin K 23.1µg 19%
Fats 0.1g 11g 17%
Selenium 8.8µg 16%
Vitamin C 0mg 13mg 14%
Vitamin B2 0.026mg 0.19mg 13%
Choline 57mg 10%
Vitamin B6 0.04mg 0.13mg 7%
Saturated fat 0.019g 1.591g 7%
Calories 99kcal 211kcal 6%
Vitamin B1 0.094mg 0.16mg 6%
Monounsaturated fat 0.026g 2.43g 6%
Carbs 21.44g 12.68g 3%
Vitamin B3 0.51mg 0mg 3%
Sodium 60mg 7mg 2%
Protein per 100 calories 5.1g 9.2g N/A
Calories per 10 g protein 196kcal 109kcal N/A
Weight per 100 calories 101g 47g N/A
Unsaturated / Saturated Fat ratio 3 5.4 N/A
Net carbs 21.44g 7.28g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Vitamin B5 0.235mg 0.215mg 0%
Folate 7µg 8µg 0%
Tryptophan 0.072mg 0.223mg 0%
Threonine 0.177mg 0.813mg 0%
Isoleucine 0.195mg 0.931mg 0%
Leucine 0.33mg 1.509mg 0%
Lysine 0.214mg 1.145mg 0%
Methionine 0.072mg 0.208mg 0%
Phenylalanine 0.217mg 0.941mg 0%
Valine 0.249mg 1.018mg 0%
Histidine 0.119mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Nattō
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 +69.1%
Contains more WaterWater +32.7%
Contains more ProteinProtein +283.4%
Contains more FatsFats +10900%
Contains more OtherOther +387.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 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 -98.8%
Contains more Mono. FatMonounsaturated fat +9246.2%
Contains more Poly. FatPolyunsaturated fat +19932.3%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.