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Soy milk vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between soy milk and nattō

  • The amount of iron, copper, manganese, zinc, magnesium, calcium, fiber, potassium, phosphorus, and vitamin K in nattō is higher than in soy milk.
  • Nattō covers your daily need for iron, 100% more than soy milk.
  • Soy milk has a lower glycemic index. The glycemic index of soy milk is 37, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Soymilk, original and vanilla, unfortified and Natto.

Infographic

Soy milk vs Nattō 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +360%
Contains more CalciumCalcium +768%
Contains more PotassiumPotassium +517.8%
Contains more IronIron +1243.8%
Contains more CopperCopper +421.1%
Contains more ZincZinc +2425%
Contains more PhosphorusPhosphorus +234.6%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +585.2%
Contains more SeleniumSelenium +83.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Nattō
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +175.4%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more Vitamin KVitamin K +670%
Contains more CholineCholine +141.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Nattō
4
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 WaterWater +60%
Contains more ProteinProtein +493.3%
Contains more FatsFats +528.6%
Contains more CarbsCarbs +101.9%
Contains more OtherOther +192.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
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 -87.1%
Contains more Mono. FatMonounsaturated fat +506%
Contains more Poly. FatPolyunsaturated fat +546.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk Nattō
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy milk Nattō DV% diff.
Iron 0.64mg 8.6mg 100%
Copper 0.128mg 0.667mg 60%
Manganese 0.223mg 1.528mg 57%
Polyunsaturated fat 0.961g 6.21g 35%
Protein 3.27g 19.4g 32%
Zinc 0.12mg 3.03mg 26%
Magnesium 25mg 115mg 21%
Calcium 25mg 217mg 19%
Fiber 0.6g 5.4g 19%
Potassium 118mg 729mg 18%
Vitamin K 3µg 23.1µg 17%
Phosphorus 52mg 174mg 17%
Fats 1.75g 11g 14%
Vitamin C 0mg 13mg 14%
Vitamin B2 0.069mg 0.19mg 9%
Calories 54kcal 211kcal 8%
Vitamin B1 0.06mg 0.16mg 8%
Selenium 4.8µg 8.8µg 7%
Saturated fat 0.205g 1.591g 6%
Choline 23.6mg 57mg 6%
Monounsaturated fat 0.401g 2.43g 5%
Vitamin B6 0.077mg 0.13mg 4%
Vitamin B3 0.513mg 0mg 3%
Vitamin B5 0.373mg 0.215mg 3%
Folate 18µg 8µg 3%
Sodium 51mg 7mg 2%
Carbs 6.28g 12.68g 2%
Vitamin E 0.11mg 0.01mg 1%
Net carbs 5.68g 7.28g N/A
Sugar 3.99g 4.89g N/A
Tryptophan 0.038mg 0.223mg 0%
Threonine 0.108mg 0.813mg 0%
Isoleucine 0.114mg 0.931mg 0%
Leucine 0.186mg 1.509mg 0%
Lysine 0.131mg 1.145mg 0%
Methionine 0.027mg 0.208mg 0%
Phenylalanine 0.113mg 0.941mg 0%
Valine 0.117mg 1.018mg 0%
Histidine 0.061mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Soy milk
20%
Nattō
Minerals Daily Need Coverage Score
19%
Soy milk
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 1.386g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 19)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.3)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 44mg)
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.