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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 from Nattō is 74% higher.
  • Tofu contains 3 times more Calcium than Nattō. While Tofu contains 683mg of Calcium, Nattō contains only 217mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
6
Nattō
Contains more Calcium +214.7%
Contains more Iron +223.3%
Contains more Magnesium +98.3%
Contains more Potassium +207.6%
Contains less Sodium -50%
Contains more Zinc +93%
Contains more Copper +76.5%
Equal in Phosphorus - 174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Calcium +214.7%
Contains more Iron +223.3%
Contains more Magnesium +98.3%
Contains more Potassium +207.6%
Contains less Sodium -50%
Contains more Zinc +93%
Contains more Copper +76.5%
Equal in Phosphorus - 174

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
Tofu
3
:
7
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +262.5%
Contains more Vitamin C +6400%
Contains more Vitamin B2 +86.3%
Contains more Vitamin B5 +61.7%
Contains more Vitamin B6 +41.3%
Equal in Vitamin B1 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 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 A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +262.5%
Contains more Vitamin C +6400%
Contains more Vitamin B2 +86.3%
Contains more Vitamin B5 +61.7%
Contains more Vitamin B6 +41.3%
Equal in Vitamin B1 - 0.16

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.
Tofu Nattō
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Nattō Opinion
Net carbs 0.48g 7.28g Nattō
Protein 17.27g 19.4g Nattō
Fats 8.72g 11g Nattō
Carbs 2.78g 12.68g Nattō
Calories 144kcal 211kcal Nattō
Starch g g
Fructose g g
Sugar g 4.89g Tofu
Fiber 2.3g 5.4g Nattō
Calcium 683mg 217mg Tofu
Iron 2.66mg 8.6mg Nattō
Magnesium 58mg 115mg Nattō
Phosphorus 190mg 174mg Tofu
Potassium 237mg 729mg Nattō
Sodium 14mg 7mg Nattō
Zinc 1.57mg 3.03mg Nattō
Copper 0.378mg 0.667mg Nattō
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.01mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 13mg Nattō
Vitamin B1 0.158mg 0.16mg Nattō
Vitamin B2 0.102mg 0.19mg Nattō
Vitamin B3 0.381mg 0mg Tofu
Vitamin B5 0.133mg 0.215mg Nattō
Vitamin B6 0.092mg 0.13mg Nattō
Folate 29µg 8µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg 23.1µg Nattō
Tryptophan 0.235mg 0.223mg Tofu
Threonine 0.785mg 0.813mg Nattō
Isoleucine 0.849mg 0.931mg Nattō
Leucine 1.392mg 1.509mg Nattō
Lysine 0.883mg 1.145mg Nattō
Methionine 0.211mg 0.208mg Tofu
Phenylalanine 0.835mg 0.941mg Nattō
Valine 0.87mg 1.018mg Nattō
Histidine 0.431mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 1.591g Tofu
Monounsaturated Fat 1.925g 2.43g Nattō
Polyunsaturated fat 4.921g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu 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
11
Tofu
20
Nattō
Mineral Summary Score
77
Tofu
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
104%
Tofu
116%
Nattō
Carbohydrates
3%
Tofu
13%
Nattō
Fats
40%
Tofu
51%
Nattō

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.33g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.