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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
