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Soybean vs. Nattō — In-Depth Nutrition Comparison

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Important differences between Soybean and Nattō

  • Soybean has 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.
  • Soybean has 7 times more Folate than Nattō. Soybean has 54µg of Folate, while Nattō has 8µg.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Natto.

Infographic

Soybean 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.
:
8
Nattō
Contains more Phosphorus +40.8%
Contains less Sodium -85.7%
Contains more Calcium +112.7%
Contains more Iron +67.3%
Contains more Magnesium +33.7%
Contains more Potassium +41.6%
Contains more Zinc +163.5%
Contains more Copper +63.9%
Contains more Manganese +85.4%
Contains more Selenium +20.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Phosphorus +40.8%
Contains less Sodium -85.7%
Contains more Calcium +112.7%
Contains more Iron +67.3%
Contains more Magnesium +33.7%
Contains more Potassium +41.6%
Contains more Zinc +163.5%
Contains more Copper +63.9%
Contains more Manganese +85.4%
Contains more Selenium +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.
:
4
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +80%
Contains more Folate +575%
Contains more Vitamin C +664.7%
Contains more Vitamin B5 +20.1%
Contains more Vitamin K +20.3%
Equal in Vitamin B1 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 +3400%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +80%
Contains more Folate +575%
Contains more Vitamin C +664.7%
Contains more Vitamin B5 +20.1%
Contains more Vitamin K +20.3%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Nattō
Contains more Water +13.7%
Contains more Fats +22.6%
Contains more Carbs +51.7%
Equal in Protein - 19.4
Equal in Other - 1.9
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 Water +13.7%
Contains more Fats +22.6%
Contains more Carbs +51.7%
Equal in Protein - 19.4
Equal in Other - 1.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Nattō
Contains less Saturated Fat -18.5%
Contains more Monounsaturated Fat +22.7%
Contains more Polyunsaturated fat +22.6%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -18.5%
Contains more Monounsaturated Fat +22.7%
Contains more Polyunsaturated 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.
Soybean Nattō
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Nattō Opinion
Net carbs 2.36g 7.28g Nattō
Protein 18.21g 19.4g Nattō
Fats 8.97g 11g Nattō
Carbs 8.36g 12.68g Nattō
Calories 172kcal 211kcal Nattō
Sugar 3g 4.89g Soybean
Fiber 6g 5.4g Soybean
Calcium 102mg 217mg Nattō
Iron 5.14mg 8.6mg Nattō
Magnesium 86mg 115mg Nattō
Phosphorus 245mg 174mg Soybean
Potassium 515mg 729mg Nattō
Sodium 1mg 7mg Soybean
Zinc 1.15mg 3.03mg Nattō
Copper 0.407mg 0.667mg Nattō
Manganese 0.824mg 1.528mg Nattō
Selenium 7.3µg 8.8µg Nattō
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.01mg Soybean
Vitamin C 1.7mg 13mg Nattō
Vitamin B1 0.155mg 0.16mg Nattō
Vitamin B2 0.285mg 0.19mg Soybean
Vitamin B3 0.399mg 0mg Soybean
Vitamin B5 0.179mg 0.215mg Nattō
Vitamin B6 0.234mg 0.13mg Soybean
Folate 54µg 8µg Soybean
Vitamin K 19.2µg 23.1µg Nattō
Tryptophan 0.242mg 0.223mg Soybean
Threonine 0.723mg 0.813mg Nattō
Isoleucine 0.807mg 0.931mg Nattō
Leucine 1.355mg 1.509mg Nattō
Lysine 1.108mg 1.145mg Nattō
Methionine 0.224mg 0.208mg Soybean
Phenylalanine 0.869mg 0.941mg Nattō
Valine 0.831mg 1.018mg Nattō
Histidine 0.449mg 0.512mg Nattō
Saturated Fat 1.297g 1.591g Soybean
Monounsaturated Fat 1.981g 2.43g Nattō
Polyunsaturated fat 5.064g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
23%
Soybean
20%
Nattō
Minerals Daily Need Coverage Score
75%
Soybean
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 1.89g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.294g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 42)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.3)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.