Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat
  5. Compare
  6. Wheat vs. Nattō

Wheat vs. Nattō — In-Depth Nutrition Comparison

Compare

How are wheat and nattō different?

  • Wheat is higher in selenium, manganese, phosphorus, vitamin B3, vitamin B6, vitamin B1, and vitamin B5; however, nattō is richer in iron, calcium, and vitamin C.
  • Daily need coverage for selenium for wheat is 147% higher.

Wheat, durum and Natto are the varieties used in this article.

Infographic

Wheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Nattō
Nattō
4
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 MagnesiumMagnesium +25.2%
Contains more ZincZinc +37.3%
Contains more PhosphorusPhosphorus +192%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +97.1%
Contains more SeleniumSelenium +915.9%
Contains more CalciumCalcium +538.2%
Contains more PotassiumPotassium +69.1%
Contains more IronIron +144.3%
Contains more CopperCopper +20.6%

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.
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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Nattō
Nattō
4
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 B1Vitamin B1 +161.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +334.9%
Contains more Vitamin B6Vitamin B6 +222.3%
Contains more FolateFolate +437.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +57%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Nattō DV% diff.
Selenium 89.4µg 8.8µg 147%
Manganese 3.012mg 1.528mg 65%
Iron 3.52mg 8.6mg 64%
Phosphorus 508mg 174mg 48%
Vitamin B3 6.738mg 0mg 42%
Polyunsaturated fat 0.978g 6.21g 35%
Fiber 5.4g 22%
Vitamin B1 0.419mg 0.16mg 22%
Vitamin B6 0.419mg 0.13mg 22%
Carbs 71.13g 12.68g 19%
Vitamin K 23.1µg 19%
Calcium 34mg 217mg 18%
Vitamin C 0mg 13mg 14%
Vitamin B5 0.935mg 0.215mg 14%
Fats 2.47g 11g 13%
Copper 0.553mg 0.667mg 13%
Protein 13.68g 19.4g 11%
Zinc 4.16mg 3.03mg 10%
Choline 57mg 10%
Potassium 431mg 729mg 9%
Folate 43µg 8µg 9%
Magnesium 144mg 115mg 7%
Calories 339kcal 211kcal 6%
Vitamin B2 0.121mg 0.19mg 5%
Saturated fat 0.454g 1.591g 5%
Monounsaturated fat 0.344g 2.43g 5%
Protein per 100 calories 4g 9.2g N/A
Calories per 10 g protein 248kcal 109kcal N/A
Weight per 100 calories 29g 47g N/A
Unsaturated / Saturated Fat ratio 2.9 5.4 N/A
Net carbs 71.13g 7.28g N/A
Sugar 4.89g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.176mg 0.223mg 0%
Threonine 0.366mg 0.813mg 0%
Isoleucine 0.533mg 0.931mg 0%
Leucine 0.934mg 1.509mg 0%
Lysine 0.303mg 1.145mg 0%
Methionine 0.221mg 0.208mg 0%
Phenylalanine 0.681mg 0.941mg 0%
Valine 0.594mg 1.018mg 0%
Histidine 0.322mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 CarbsCarbs +461%
Contains more ProteinProtein +41.8%
Contains more FatsFats +345.3%
Contains more WaterWater +402.9%
~equal in Other ~1.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -71.5%
Contains more Mono. FatMonounsaturated fat +606.4%
Contains more Poly. FatPolyunsaturated fat +535%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.