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  6. Tofu yogurt vs. Nattō

Tofu yogurt vs. Nattō — In-Depth Nutrition Comparison

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How are tofu yogurt and nattō different?

  • Nattō has more iron, copper, protein, zinc, fiber, potassium, phosphorus, magnesium, vitamin K, and fats than tofu yogurt.
  • Daily need coverage for iron for nattō is 94% higher.

Tofu yogurt and Natto are the varieties used in this article.

Infographic

Tofu yogurt vs Nattō infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Nattō
Nattō
9
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 SeleniumSelenium +47.7%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +83.9%
Contains more PotassiumPotassium +1451.1%
Contains more IronIron +711.3%
Contains more CopperCopper +789.3%
Contains more ZincZinc +877.4%
Contains more PhosphorusPhosphorus +357.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Nattō
Nattō
7
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin CVitamin C +420%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +560%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Nattō DV% diff.
Iron 1.06mg 8.6mg 94%
Copper 0.075mg 0.667mg 66%
Manganese 1.528mg 66%
Polyunsaturated fat 1.017g 6.21g 35%
Protein 3.5g 19.4g 32%
Zinc 0.31mg 3.03mg 25%
Fiber 0.2g 5.4g 21%
Potassium 47mg 729mg 20%
Phosphorus 38mg 174mg 19%
Magnesium 40mg 115mg 18%
Vitamin K 3.5µg 23.1µg 16%
Fats 1.8g 11g 14%
Vitamin B2 0.02mg 0.19mg 13%
Vitamin C 2.5mg 13mg 12%
Calcium 118mg 217mg 10%
Selenium 13µg 8.8µg 8%
Vitamin B1 0.06mg 0.16mg 8%
Vitamin B6 0.02mg 0.13mg 8%
Calories 94kcal 211kcal 6%
Saturated fat 0.259g 1.591g 6%
Monounsaturated fat 0.4g 2.43g 5%
Vitamin B5 0.215mg 4%
Vitamin E 0.31mg 0.01mg 2%
Vitamin B3 0.24mg 0mg 2%
Choline 48.4mg 57mg 2%
Carbs 15.96g 12.68g 1%
Sodium 35mg 7mg 1%
Folate 6µg 8µg 1%
Protein per 100 calories 3.7g 9.2g N/A
Calories per 10 g protein 269kcal 109kcal N/A
Weight per 100 calories 106g 47g N/A
Unsaturated / Saturated Fat ratio 5.5 5.4 N/A
Net carbs 15.76g 7.28g N/A
Sugar 1.24g 4.89g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Nattō
Nattō
2
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 CarbsCarbs +25.9%
Contains more WaterWater +40.9%
Contains more ProteinProtein +454.3%
Contains more FatsFats +511.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 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 -83.7%
Contains more Mono. FatMonounsaturated fat +507.5%
Contains more Poly. FatPolyunsaturated fat +510.6%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.