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Tempeh vs Nattō - In-Depth Nutrition Comparison

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What are the differences between Tempeh and Nattō?

  • Tempeh is higher in Phosphorus and Vitamin B2, yet Nattō is higher in Iron, Zinc, Vitamin B3, Selenium, Vitamin C, Copper, Calcium and Manganese.
  • Nattō's daily need coverage for Iron is 74% more.
  • Tempeh has 2 times more Vitamin B2 than Nattō. While Tempeh has 0.358mg of Vitamin B2, Nattō has only 0.19mg.

We used Tempeh and Natto types in this article.

Infographic

Tempeh 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
1
:
7
Nattō
Contains more Phosphorus +52.9%
Contains more Iron +218.5%
Contains more Calcium +95.5%
Contains more Potassium +76.9%
Contains more Magnesium +42%
Contains more Copper +19.1%
Contains more Zinc +165.8%
Contains less Sodium -22.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Phosphorus +52.9%
Contains more Iron +218.5%
Contains more Calcium +95.5%
Contains more Potassium +76.9%
Contains more Magnesium +42%
Contains more Copper +19.1%
Contains more Zinc +165.8%
Contains less Sodium -22.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
6
:
4
Nattō
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +65.4%
Contains more Vitamin B12 +∞%
Contains more Folate +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +65.4%
Contains more Vitamin B12 +∞%
Contains more Folate +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Tempeh
20
Nattō
Mineral Summary Score
70
Tempeh
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
122%
Tempeh
116%
Nattō
Carbohydrates
8%
Tempeh
13%
Nattō
Fats
50%
Tempeh
51%
Nattō

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Nattō
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tempeh Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Tempeh
Tempeh contains less Sugars (difference - 4.89g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 41)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 0.948g)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tempeh Nattō Opinion
Calories 192 211 Nattō
Protein 20.29 19.4 Tempeh
Fats 10.8 11 Nattō
Vitamin C 0 13 Nattō
Carbs 7.64 12.68 Nattō
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 8.6 Nattō
Calcium 111 217 Nattō
Potassium 412 729 Nattō
Magnesium 81 115 Nattō
Sugars 4.89 Tempeh
Fiber 5.4 Nattō
Copper 0.56 0.667 Nattō
Zinc 1.14 3.03 Nattō
Starch
Phosphorus 266 174 Tempeh
Sodium 9 7 Nattō
Vitamin A 0 0
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.078 0.16 Nattō
Vitamin B2 0.358 0.19 Tempeh
Vitamin B3 2.64 0 Tempeh
Vitamin B5 0.278 0.215 Tempeh
Vitamin B6 0.215 0.13 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K 23.1 Nattō
Folate 24 8 Tempeh
Trans Fat 0 0
Saturated Fat 2.539 1.591 Nattō
Monounsaturated Fat 3.205 2.43 Tempeh
Polyunsaturated fat 4.3 6.21 Nattō
Tryptophan 0.194 0.223 Nattō
Threonine 0.796 0.813 Nattō
Isoleucine 0.88 0.931 Nattō
Leucine 1.43 1.509 Nattō
Lysine 0.908 1.145 Nattō
Methionine 0.175 0.208 Nattō
Phenylalanine 0.893 0.941 Nattō
Valine 0.92 1.018 Nattō
Histidine 0.466 0.512 Nattō
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.