Soybean vs. Nattō — In-Depth Nutrition Comparison
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Important differences between soybeans and nattō
- Soybeans have more folate, phosphorus, vitamin B6, and vitamin B2; however, nattō has more iron, manganese, copper, zinc, vitamin C, and calcium.
- Nattō's daily need coverage for iron is 43% more.
- Soybeans have 7 times more folate than nattō. Soybeans have 54µg of folate, while nattō has 8µg.
- Nattō has a higher glycemic index than soybeans.
The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Natto.
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.
| Contains more PhosphorusPhosphorus | +40.8% |
| Contains less SodiumSodium | -85.7% |
| Contains more MagnesiumMagnesium | +33.7% |
| Contains more CalciumCalcium | +112.7% |
| Contains more PotassiumPotassium | +41.6% |
| Contains more IronIron | +67.3% |
| Contains more CopperCopper | +63.9% |
| Contains more ZincZinc | +163.5% |
| Contains more ManganeseManganese | +85.4% |
| Contains more SeleniumSelenium | +20.5% |
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.
| Contains more Vitamin EVitamin E | +3400% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +80% |
| Contains more FolateFolate | +575% |
| Contains more Vitamin CVitamin C | +664.7% |
| Contains more Vitamin B5Vitamin B5 | +20.1% |
| Contains more Vitamin KVitamin K | +20.3% |
| Contains more CholineCholine | +20% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +13.7% |
| Contains more FatsFats | +22.6% |
| Contains more CarbsCarbs | +51.7% |
~equal in
Protein
~19.4g
~equal in
Other
~1.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.5% |
| Contains more Mono. FatMonounsaturated fat | +22.7% |
| Contains more Poly. FatPolyunsaturated fat | +22.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.14mg | 8.6mg | 43% |
| Manganese | 0.824mg | 1.528mg | 31% |
| Copper | 0.407mg | 0.667mg | 29% |
| Zinc | 1.15mg | 3.03mg | 17% |
| Vitamin C | 1.7mg | 13mg | 13% |
| Folate | 54µg | 8µg | 12% |
| Calcium | 102mg | 217mg | 12% |
| Phosphorus | 245mg | 174mg | 10% |
| Vitamin B6 | 0.234mg | 0.13mg | 8% |
| Polyunsaturated fat | 5.064g | 6.21g | 8% |
| Magnesium | 86mg | 115mg | 7% |
| Vitamin B2 | 0.285mg | 0.19mg | 7% |
| Potassium | 515mg | 729mg | 6% |
| Fats | 8.97g | 11g | 3% |
| Selenium | 7.3µg | 8.8µg | 3% |
| Vitamin K | 19.2µg | 23.1µg | 3% |
| Choline | 47.5mg | 57mg | 2% |
| Vitamin B3 | 0.399mg | 0mg | 2% |
| Calories | 172kcal | 211kcal | 2% |
| Protein | 18.21g | 19.4g | 2% |
| Vitamin E | 0.35mg | 0.01mg | 2% |
| Fiber | 6g | 5.4g | 2% |
| Vitamin B5 | 0.179mg | 0.215mg | 1% |
| Carbs | 8.36g | 12.68g | 1% |
| Saturated fat | 1.297g | 1.591g | 1% |
| Monounsaturated fat | 1.981g | 2.43g | 1% |
| Net carbs | 2.36g | 7.28g | N/A |
| Sugar | 3g | 4.89g | N/A |
| Sodium | 1mg | 7mg | 0% |
| Vitamin B1 | 0.155mg | 0.16mg | 0% |
| Tryptophan | 0.242mg | 0.223mg | 0% |
| Threonine | 0.723mg | 0.813mg | 0% |
| Isoleucine | 0.807mg | 0.931mg | 0% |
| Leucine | 1.355mg | 1.509mg | 0% |
| Lysine | 1.108mg | 1.145mg | 0% |
| Methionine | 0.224mg | 0.208mg | 0% |
| Phenylalanine | 0.869mg | 0.941mg | 0% |
| Valine | 0.831mg | 1.018mg | 0% |
| Histidine | 0.449mg | 0.512mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
20%
Minerals Daily Need Coverage Score
75%
116%
Comparison summary
Which food is lower in Sugar?
Soybean is lower in Sugar (difference - 1.89g)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Soybean is lower in Saturated fat (difference - 0.294g)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 42)
Which food is cheaper?
Nattō is cheaper (difference - $1.3)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.