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  6. Tempeh, cooked vs. Nattō

Tempeh, cooked vs. Nattō — In-Depth Nutrition Comparison

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What are the differences between tempeh, cooked and nattō?

  • Tempeh, cooked is higher in vitamin B3, vitamin B2, and phosphorus, yet nattō is higher in iron, selenium, copper, zinc, calcium, manganese, and potassium.
  • Nattō's daily need coverage for iron is 81% more.

We used Tempeh, cooked and Natto types in this article.

Infographic

Tempeh, cooked vs Nattō infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 29% 35% 80% 180% 43% 108% 1.8% 168% 0%
Nattō
Nattō
9
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 PhosphorusPhosphorus +45.4%
Contains more MagnesiumMagnesium +49.4%
Contains more CalciumCalcium +126%
Contains more PotassiumPotassium +81.8%
Contains more IronIron +303.8%
Contains more CopperCopper +23.5%
Contains more ZincZinc +93%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +18.9%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 14% 82% 40% 27% 46% 18% 0% 16%
Nattō
Nattō
4
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 B2Vitamin B2 +87.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +110.7%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +162.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh, cooked Nattō DV% diff.
Iron 2.13mg 8.6mg 81%
Polyunsaturated fat 2.638g 6.21g 24%
Fiber 5.4g 22%
Vitamin K 23.1µg 19%
Selenium 0µg 8.8µg 16%
Vitamin C 13mg 14%
Copper 0.54mg 0.667mg 14%
Zinc 1.57mg 3.03mg 13%
Vitamin B2 0.357mg 0.19mg 13%
Vitamin B3 2.135mg 0mg 13%
Calcium 96mg 217mg 12%
Phosphorus 253mg 174mg 11%
Manganese 1.285mg 1.528mg 11%
Potassium 401mg 729mg 10%
Choline 57mg 10%
Magnesium 77mg 115mg 9%
Vitamin B1 0.054mg 0.16mg 9%
Saturated fat 3.4g 1.591g 8%
Vitamin B12 0.14µg 0µg 6%
Vitamin B5 0.453mg 0.215mg 5%
Vitamin B6 0.199mg 0.13mg 5%
Folate 21µg 8µg 3%
Monounsaturated fat 3.745g 2.43g 3%
Carbs 7.62g 12.68g 2%
Calories 195kcal 211kcal 1%
Protein 19.91g 19.4g 1%
Fats 11.38g 11g 1%
Protein per 100 calories 10g 9.2g N/A
Calories per 10 g protein 98kcal 109kcal N/A
Weight per 100 calories 51g 47g N/A
Unsaturated / Saturated Fat ratio 1.9 5.4 N/A
Net carbs 7.62g 7.28g N/A
Sugar 4.89g N/A
Sodium 14mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 11% 8% 60%
Protein: 19.91 g
Fats: 11.38 g
Carbs: 7.62 g
Water: 59.56 g
Other: 1.53 g
Nattō
Nattō
1
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 +66.4%
~equal in Protein ~19.4g
~equal in Fats ~11g
~equal in Water ~55.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 38% 27%
Saturated fat: Sat. Fat 3.4 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 2.638 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 more Mono. FatMonounsaturated fat +54.1%
Contains less Sat. FatSaturated fat -53.2%
Contains more Poly. FatPolyunsaturated fat +135.4%

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. Tempeh, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172467/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.