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
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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 | +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
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 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 B1Vitamin B1 | +196.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.91 g
Fats:
11.38 g
Carbs:
7.62 g
Water:
59.56 g
Other:
1.53 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
| Contains more CarbsCarbs | +66.4% |
| Contains more OtherOther | +24.2% |
~equal in
Protein
~19.4g
~equal in
Fats
~11g
~equal in
Water
~55.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.4 g
Monounsaturated Fat:
Mono. Fat
3.745 g
Polyunsaturated fat:
Poly. Fat
2.638 g
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% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 195kcal | 211kcal |
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| Protein | 19.91g | 19.4g |
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| Fats | 11.38g | 11g |
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| Vitamin C | 13mg |
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| Net carbs | 7.62g | 7.28g |
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| Carbs | 7.62g | 12.68g |
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| Magnesium | 77mg | 115mg |
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| Calcium | 96mg | 217mg |
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| Potassium | 401mg | 729mg |
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| Iron | 2.13mg | 8.6mg |
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| Sugar | 4.89g |
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| Fiber | 5.4g |
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| Copper | 0.54mg | 0.667mg |
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| Zinc | 1.57mg | 3.03mg |
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| Phosphorus | 253mg | 174mg |
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| Sodium | 14mg | 7mg |
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| Vitamin E | 0.01mg |
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| Manganese | 1.285mg | 1.528mg |
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| Selenium | 0µg | 8.8µg |
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| Vitamin B1 | 0.054mg | 0.16mg |
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| Vitamin B2 | 0.357mg | 0.19mg |
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| Vitamin B3 | 2.135mg | 0mg |
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| Vitamin B5 | 0.453mg | 0.215mg |
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| Vitamin B6 | 0.199mg | 0.13mg |
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| Vitamin B12 | 0.14µg | 0µg |
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| Vitamin K | 23.1µg |
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| Folate | 21µg | 8µg |
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| Choline | 57mg |
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| Saturated Fat | 3.4g | 1.591g |
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| Monounsaturated Fat | 3.745g | 2.43g |
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| Polyunsaturated fat | 2.638g | 6.21g |
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| Tryptophan | 0.223mg |
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| Threonine | 0.813mg |
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| Isoleucine | 0.931mg |
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| Leucine | 1.509mg |
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| Lysine | 1.145mg |
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| Methionine | 0.208mg |
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| Phenylalanine | 0.941mg |
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| Valine | 1.018mg |
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| Histidine | 0.512mg |
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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
19%
20%
Minerals Daily Need Coverage Score
70%
116%
Comparison summary
Which food is lower in Cholesterol?
Tempeh, cooked is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tempeh, cooked is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Tempeh, cooked is lower in glycemic index (difference - 56)
Which food is cheaper?
Tempeh, cooked is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Nattō is lower in Saturated Fat (difference - 1.809g)
Which food is richer in minerals?
Nattō is relatively richer in minerals
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.