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  6. Wheat gluten vs. Nattō

Wheat gluten vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between wheat gluten and nattō

  • Wheat gluten has more protein and selenium; however, nattō is higher in copper, iron, magnesium, zinc, vitamin K, fiber, potassium, and vitamin B2.
  • Wheat gluten covers your daily protein needs 133% more than nattō.
  • Nattō contains 5 times less selenium than wheat gluten. Wheat gluten contains 39.7µg of selenium, while nattō contains 8.8µg.

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

Infographic

Wheat gluten vs Nattō infographic
Infographic link

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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Nattō
Nattō
8
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 PhosphorusPhosphorus +49.4%
Contains more SeleniumSelenium +351.1%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +52.8%
Contains more PotassiumPotassium +629%
Contains more IronIron +65.4%
Contains more CopperCopper +266.5%
Contains more ZincZinc +256.5%
Contains less SodiumSodium -75.9%
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Nattō
Nattō
8
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Nattō DV% diff.
Protein 75.16g 19.4g 112%
Manganese 1.528mg 66%
Selenium 39.7µg 8.8µg 56%
Copper 0.182mg 0.667mg 54%
Iron 5.2mg 8.6mg 43%
Polyunsaturated fat 0.81g 6.21g 36%
Magnesium 25mg 115mg 21%
Zinc 0.85mg 3.03mg 20%
Potassium 100mg 729mg 19%
Fiber 0.6g 5.4g 19%
Vitamin K 0µg 23.1µg 19%
Vitamin B2 0mg 0.19mg 15%
Fats 1.85g 11g 14%
Vitamin C 0mg 13mg 14%
Vitamin B1 0mg 0.16mg 13%
Phosphorus 260mg 174mg 12%
Vitamin B6 0mg 0.13mg 10%
Choline 57mg 10%
Calories 370kcal 211kcal 8%
Calcium 142mg 217mg 8%
Saturated fat 0.272g 1.591g 6%
Monounsaturated fat 0.156g 2.43g 6%
Vitamin B5 0mg 0.215mg 4%
Folate 0µg 8µg 2%
Sodium 29mg 7mg 1%
Protein per 100 calories 20g 9.2g N/A
Calories per 10 g protein 49kcal 109kcal N/A
Weight per 100 calories 27g 47g N/A
Unsaturated / Saturated Fat ratio 3.6 5.4 N/A
Net carbs 13.19g 7.28g N/A
Carbs 13.79g 12.68g 0%
Sugar 0g 4.89g N/A
Vitamin E 0mg 0.01mg 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 ProteinProtein +287.4%
Contains more FatsFats +494.6%
Contains more WaterWater +571%
~equal in Carbs ~12.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 -82.9%
Contains more Mono. FatMonounsaturated fat +1457.7%
Contains more Poly. FatPolyunsaturated fat +666.7%

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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. 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.