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Wheat gluten vs. Nattō — In-Depth Nutrition Comparison

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A recap on differences between Wheat gluten and Nattō

  • Wheat gluten has more Selenium, however, Nattō is higher in Copper, Iron, Magnesium, Zinc, Vitamin K, Fiber, Potassium, Vitamin B2, and Vitamin C.
  • Wheat gluten covers your daily Selenium needs 56% more than Nattō.

Food varieties used in this article are Vital wheat gluten and Natto.

Infographic

Wheat gluten 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.
Contains more Phosphorus +49.4%
Contains more Selenium +351.1%
Contains more Calcium +52.8%
Contains more Iron +65.4%
Contains more Magnesium +360%
Contains more Potassium +629%
Contains less Sodium -75.9%
Contains more Zinc +256.5%
Contains more Copper +266.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Phosphorus +49.4%
Contains more Selenium +351.1%
Contains more Calcium +52.8%
Contains more Iron +65.4%
Contains more Magnesium +360%
Contains more Potassium +629%
Contains less Sodium -75.9%
Contains more Zinc +256.5%
Contains more Copper +266.5%

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.
:
8
Nattō
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +287.4%
Contains more Fats +494.6%
Contains more Water +571%
Contains more Other +90%
Equal in Carbs - 12.68
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
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 Protein +287.4%
Contains more Fats +494.6%
Contains more Water +571%
Contains more Other +90%
Equal in Carbs - 12.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +1457.7%
Contains more Polyunsaturated fat +666.7%
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +1457.7%
Contains more Polyunsaturated fat +666.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Nattō
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Nattō Opinion
Net carbs 13.19g 7.28g Wheat gluten
Protein 75.16g 19.4g Wheat gluten
Fats 1.85g 11g Nattō
Carbs 13.79g 12.68g Wheat gluten
Calories 370kcal 211kcal Wheat gluten
Sugar 0g 4.89g Wheat gluten
Fiber 0.6g 5.4g Nattō
Calcium 142mg 217mg Nattō
Iron 5.2mg 8.6mg Nattō
Magnesium 25mg 115mg Nattō
Phosphorus 260mg 174mg Wheat gluten
Potassium 100mg 729mg Nattō
Sodium 29mg 7mg Nattō
Zinc 0.85mg 3.03mg Nattō
Copper 0.182mg 0.667mg Nattō
Manganese 1.528mg Nattō
Selenium 39.7µg 8.8µg Wheat gluten
Vitamin E 0mg 0.01mg Nattō
Vitamin C 0mg 13mg Nattō
Vitamin B1 0mg 0.16mg Nattō
Vitamin B2 0mg 0.19mg Nattō
Vitamin B5 0mg 0.215mg Nattō
Vitamin B6 0mg 0.13mg Nattō
Folate 0µg 8µg Nattō
Vitamin K 0µg 23.1µg Nattō
Tryptophan 0.223mg Nattō
Threonine 0.813mg Nattō
Isoleucine 0.931mg Nattō
Leucine 1.509mg Nattō
Lysine 1.145mg Nattō
Methionine 0.208mg Nattō
Phenylalanine 0.941mg Nattō
Valine 1.018mg Nattō
Histidine 0.512mg Nattō
Saturated Fat 0.272g 1.591g Wheat gluten
Monounsaturated Fat 0.156g 2.43g Nattō
Polyunsaturated fat 0.81g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Wheat gluten
20%
Nattō
Minerals Daily Need Coverage Score
68%
Wheat gluten
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 1.319g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
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)

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.