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Wheat vs Nattō - In-Depth Nutrition Comparison

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How are Wheat and Nattō different?

  • Wheat is higher in Selenium, Manganese, Phosphorus, Vitamin B6, Vitamin B1, and Vitamin B5, however Nattō is richer in Iron, Vitamin B3, Calcium, and Vitamin C.
  • Daily need coverage for Selenium from Wheat is 147% higher.
  • Wheat contains 4 times more Vitamin B5 than Nattō. While Wheat contains 0.935mg of Vitamin B5, Nattō contains only 0.215mg.

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

Infographic

Wheat 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
Wheat
4
:
4
Nattō
Contains more Magnesium +25.2%
Contains more Zinc +37.3%
Contains more Phosphorus +192%
Contains less Sodium -71.4%
Contains more Iron +144.3%
Contains more Calcium +538.2%
Contains more Potassium +69.1%
Contains more Copper +20.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Magnesium +25.2%
Contains more Zinc +37.3%
Contains more Phosphorus +192%
Contains less Sodium -71.4%
Contains more Iron +144.3%
Contains more Calcium +538.2%
Contains more Potassium +69.1%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
5
:
4
Nattō
Contains more Vitamin B1 +161.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +334.9%
Contains more Vitamin B6 +222.3%
Contains more Folate +437.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
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 B1 +161.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +334.9%
Contains more Vitamin B6 +222.3%
Contains more Folate +437.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57%

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
37
Wheat
20
Nattō
Mineral Summary Score
100
Wheat
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
82%
Wheat
116%
Nattō
Carbohydrates
71%
Wheat
13%
Nattō
Fats
11%
Wheat
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.
Wheat Nattō
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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?
Wheat
Wheat is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.137g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 Wheat Nattō Opinion
Calories 339 211 Wheat
Protein 13.68 19.4 Nattō
Fats 2.47 11 Nattō
Vitamin C 0 13 Nattō
Carbs 71.13 12.68 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 8.6 Nattō
Calcium 34 217 Nattō
Potassium 431 729 Nattō
Magnesium 144 115 Wheat
Sugar 4.89 Wheat
Fiber 5.4 Nattō
Copper 0.553 0.667 Nattō
Zinc 4.16 3.03 Wheat
Starch
Phosphorus 508 174 Wheat
Sodium 2 7 Wheat
Vitamin A 0 0
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.419 0.16 Wheat
Vitamin B2 0.121 0.19 Nattō
Vitamin B3 6.738 0 Wheat
Vitamin B5 0.935 0.215 Wheat
Vitamin B6 0.419 0.13 Wheat
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 43 8 Wheat
Trans Fat 0 Wheat
Saturated Fat 0.454 1.591 Wheat
Monounsaturated Fat 0.344 2.43 Nattō
Polyunsaturated fat 0.978 6.21 Nattō
Tryptophan 0.176 0.223 Nattō
Threonine 0.366 0.813 Nattō
Isoleucine 0.533 0.931 Nattō
Leucine 0.934 1.509 Nattō
Lysine 0.303 1.145 Nattō
Methionine 0.221 0.208 Wheat
Phenylalanine 0.681 0.941 Nattō
Valine 0.594 1.018 Nattō
Histidine 0.322 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. 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.