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Tofu vs Nattō - In-Depth Nutrition Comparison

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Significant differences between Tofu and Nattō

  • Tofu has more Calcium, however Nattō is richer in Copper, Iron, Manganese, Fiber, Zinc, Magnesium, Potassium, Vitamin K, and Vitamin C.
  • Nattō covers your daily Copper needs 53% more than Tofu.
  • Nattō has 2 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Nattō has 217mg.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Natto.

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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
1
:
6
Nattō
Contains more Calcium +61.3%
Contains more Iron +60.4%
Contains more Potassium +502.5%
Contains more Magnesium +283.3%
Contains more Copper +245.6%
Contains more Zinc +278.8%
Contains more Phosphorus +79.4%
Equal in Sodium - 7
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Calcium +61.3%
Contains more Iron +60.4%
Contains more Potassium +502.5%
Contains more Magnesium +283.3%
Contains more Copper +245.6%
Contains more Zinc +278.8%
Contains more Phosphorus +79.4%
Equal in Sodium - 7

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
:
6
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +87.5%
Contains more Vitamin C +12900%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +176.6%
Contains more Vitamin K +862.5%
Equal in Vitamin E - 0.01
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
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 A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +87.5%
Contains more Vitamin C +12900%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +176.6%
Contains more Vitamin K +862.5%
Equal in Vitamin E - 0.01

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
6
Tofu
20
Nattō
Mineral Summary Score
58
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
48%
Tofu
116%
Nattō
Carbohydrates
2%
Tofu
13%
Nattō
Fats
22%
Tofu
51%
Nattō

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
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu 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 is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.9g)
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 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 contains less Sodium?
?
The foods are relatively equal in Sodium (7 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.

All nutrients comparison - raw data values

Nutrient Tofu Nattō Opinion
Calories 76 211 Nattō
Protein 8.08 19.4 Nattō
Fats 4.78 11 Nattō
Vitamin C 0.1 13 Nattō
Carbs 1.87 12.68 Nattō
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 8.6 Nattō
Calcium 350 217 Tofu
Potassium 121 729 Nattō
Magnesium 30 115 Nattō
Sugar 0.62 4.89 Tofu
Fiber 0.3 5.4 Nattō
Copper 0.193 0.667 Nattō
Zinc 0.8 3.03 Nattō
Starch
Phosphorus 97 174 Nattō
Sodium 7 7
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.01
Vitamin D 0 0
Vitamin B1 0.081 0.16 Nattō
Vitamin B2 0.052 0.19 Nattō
Vitamin B3 0.195 0 Tofu
Vitamin B5 0.068 0.215 Nattō
Vitamin B6 0.047 0.13 Nattō
Vitamin B12 0 0
Vitamin K 2.4 23.1 Nattō
Folate 15 8 Tofu
Trans Fat 0 0
Saturated Fat 0.691 1.591 Tofu
Monounsaturated Fat 1.056 2.43 Nattō
Polyunsaturated fat 2.699 6.21 Nattō
Tryptophan 0.12 0.223 Nattō
Threonine 0.402 0.813 Nattō
Isoleucine 0.435 0.931 Nattō
Leucine 0.713 1.509 Nattō
Lysine 0.452 1.145 Nattō
Methionine 0.108 0.208 Nattō
Phenylalanine 0.428 0.941 Nattō
Valine 0.446 1.018 Nattō
Histidine 0.221 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 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/172476/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.