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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
Infographic link

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 Calcium +95.5%
Contains more Iron +218.5%
Contains more Magnesium +42%
Contains more Potassium +76.9%
Contains less Sodium -22.2%
Contains more Zinc +165.8%
Contains more Copper +19.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Phosphorus +52.9%
Contains more Calcium +95.5%
Contains more Iron +218.5%
Contains more Magnesium +42%
Contains more Potassium +76.9%
Contains less Sodium -22.2%
Contains more Zinc +165.8%
Contains more Copper +19.1%

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 Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +65.4%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Nattō
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Tempeh Nattō Opinion
Net carbs 7.64g 7.28g Tempeh
Protein 20.29g 19.4g Tempeh
Fats 10.8g 11g Nattō
Carbs 7.64g 12.68g Nattō
Calories 192kcal 211kcal Nattō
Starch g g
Fructose g g
Sugar g 4.89g Tempeh
Fiber g 5.4g Nattō
Calcium 111mg 217mg Nattō
Iron 2.7mg 8.6mg Nattō
Magnesium 81mg 115mg Nattō
Phosphorus 266mg 174mg Tempeh
Potassium 412mg 729mg Nattō
Sodium 9mg 7mg Nattō
Zinc 1.14mg 3.03mg Nattō
Copper 0.56mg 0.667mg Nattō
Vitamin A 0IU 0IU
Vitamin E mg 0.01mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.078mg 0.16mg Nattō
Vitamin B2 0.358mg 0.19mg Tempeh
Vitamin B3 2.64mg 0mg Tempeh
Vitamin B5 0.278mg 0.215mg Tempeh
Vitamin B6 0.215mg 0.13mg Tempeh
Folate 24µg 8µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 23.1µg Nattō
Tryptophan 0.194mg 0.223mg Nattō
Threonine 0.796mg 0.813mg Nattō
Isoleucine 0.88mg 0.931mg Nattō
Leucine 1.43mg 1.509mg Nattō
Lysine 0.908mg 1.145mg Nattō
Methionine 0.175mg 0.208mg Nattō
Phenylalanine 0.893mg 0.941mg Nattō
Valine 0.92mg 1.018mg Nattō
Histidine 0.466mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 1.591g Nattō
Monounsaturated Fat 3.205g 2.43g Tempeh
Polyunsaturated fat 4.3g 6.21g Nattō

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
122%
Tempeh
116%
Nattō
Carbohydrates
8%
Tempeh
13%
Nattō
Fats
50%
Tempeh
51%
Nattō

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.