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  6. Tofu vs. Nattō

Tofu vs. Nattō — In-Depth Nutrition Comparison

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How are tofu and nattō different?

  • Tofu is higher in calcium and selenium; however, nattō is richer in iron, copper, manganese, potassium, vitamin C, magnesium, zinc, and fiber.
  • Daily need coverage for iron for nattō is 74% higher.
  • Tofu contains 3 times more calcium than nattō. While tofu contains 683mg of calcium, nattō contains only 217mg.
  • Tofu has a lower glycemic index (15) than nattō (56).

Tofu, raw, firm, prepared with calcium sulfate and Natto are the varieties used in this article.

Infographic

Tofu 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.
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Nattō
Nattō
7
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 CalciumCalcium +214.7%
Contains more SeleniumSelenium +97.7%
Contains more MagnesiumMagnesium +98.3%
Contains more PotassiumPotassium +207.6%
Contains more IronIron +223.3%
Contains more CopperCopper +76.5%
Contains more ZincZinc +93%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +29.4%
~equal in Phosphorus ~174mg

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.
Tofu
Tofu
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Nattō
Nattō
6
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 B3Vitamin B3 +∞%
Contains more FolateFolate +262.5%
Contains more Vitamin CVitamin C +6400%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more Vitamin B5Vitamin B5 +61.7%
Contains more Vitamin B6Vitamin B6 +41.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Nattō DV% diff.
Iron 2.66mg 8.6mg 74%
Calcium 683mg 217mg 47%
Copper 0.378mg 0.667mg 32%
Vitamin K 23.1µg 19%
Selenium 17.4µg 8.8µg 16%
Manganese 1.181mg 1.528mg 15%
Vitamin C 0.2mg 13mg 14%
Magnesium 58mg 115mg 14%
Potassium 237mg 729mg 14%
Zinc 1.57mg 3.03mg 13%
Fiber 2.3g 5.4g 12%
Choline 57mg 10%
Polyunsaturated fat 4.921g 6.21g 9%
Vitamin B2 0.102mg 0.19mg 7%
Folate 29µg 8µg 5%
Protein 17.27g 19.4g 4%
Fats 8.72g 11g 4%
Calories 144kcal 211kcal 3%
Carbs 2.78g 12.68g 3%
Vitamin B6 0.092mg 0.13mg 3%
Phosphorus 190mg 174mg 2%
Vitamin B3 0.381mg 0mg 2%
Vitamin B5 0.133mg 0.215mg 2%
Saturated fat 1.261g 1.591g 2%
Monounsaturated fat 1.925g 2.43g 1%
Protein per 100 calories 12g 9.2g N/A
Calories per 10 g protein 83kcal 109kcal N/A
Weight per 100 calories 69g 47g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 0.48g 7.28g N/A
Sugar 4.89g N/A
Sodium 14mg 7mg 0%
Vitamin E 0.01mg 0%
Vitamin B1 0.158mg 0.16mg 0%
Tryptophan 0.235mg 0.223mg 0%
Threonine 0.785mg 0.813mg 0%
Isoleucine 0.849mg 0.931mg 0%
Leucine 1.392mg 1.509mg 0%
Lysine 0.883mg 1.145mg 0%
Methionine 0.211mg 0.208mg 0%
Phenylalanine 0.835mg 0.941mg 0%
Valine 0.87mg 1.018mg 0%
Histidine 0.431mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Nattō
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 +26.9%
Contains more ProteinProtein +12.3%
Contains more FatsFats +26.1%
Contains more CarbsCarbs +356.1%
Contains more OtherOther +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 less Sat. FatSaturated fat -20.7%
Contains more Mono. FatMonounsaturated fat +26.2%
Contains more Poly. FatPolyunsaturated fat +26.2%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.