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Flour vs Nattō - In-Depth Nutrition Comparison

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The main differences between Flour and Nattō

  • Flour has more Vitamin B1, Selenium, Folate, Vitamin B3, and Vitamin B2, however Nattō has more Copper, Iron, Manganese, Magnesium, and Zinc.
  • Daily need coverage for Copper from Nattō is 58% higher.
  • Nattō has 10000000 times less Vitamin B3 than Flour. Flour has 5.904mg of Vitamin B3, while Nattō has 0mg.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Natto.

Infographic

Flour 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
Flour
1
:
7
Nattō
Contains less Sodium -71.4%
Contains more Calcium +1346.7%
Contains more Iron +85.3%
Contains more Magnesium +422.7%
Contains more Phosphorus +61.1%
Contains more Potassium +581.3%
Contains more Zinc +332.9%
Contains more Copper +363.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains less Sodium -71.4%
Contains more Calcium +1346.7%
Contains more Iron +85.3%
Contains more Magnesium +422.7%
Contains more Phosphorus +61.1%
Contains more Potassium +581.3%
Contains more Zinc +332.9%
Contains more Copper +363.2%

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
Flour
6
:
3
Nattō
Contains more Vitamin E +500%
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +103.7%
Contains more Folate +2187.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +195.5%
Contains more Vitamin K +7600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +500%
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +103.7%
Contains more Folate +2187.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +195.5%
Contains more Vitamin K +7600%

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.
Flour Nattō
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Nattō Opinion
Net carbs 73.61g 7.28g Flour
Protein 10.33g 19.4g Nattō
Fats 0.98g 11g Nattō
Carbs 76.31g 12.68g Flour
Calories 364kcal 211kcal Flour
Starch g g
Fructose g g
Sugar 0.27g 4.89g Flour
Fiber 2.7g 5.4g Nattō
Calcium 15mg 217mg Nattō
Iron 4.64mg 8.6mg Nattō
Magnesium 22mg 115mg Nattō
Phosphorus 108mg 174mg Nattō
Potassium 107mg 729mg Nattō
Sodium 2mg 7mg Flour
Zinc 0.7mg 3.03mg Nattō
Copper 0.144mg 0.667mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0.01mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.785mg 0.16mg Flour
Vitamin B2 0.494mg 0.19mg Flour
Vitamin B3 5.904mg 0mg Flour
Vitamin B5 0.438mg 0.215mg Flour
Vitamin B6 0.044mg 0.13mg Nattō
Folate 183µg 8µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 23.1µg Nattō
Tryptophan 0.127mg 0.223mg Nattō
Threonine 0.281mg 0.813mg Nattō
Isoleucine 0.357mg 0.931mg Nattō
Leucine 0.71mg 1.509mg Nattō
Lysine 0.228mg 1.145mg Nattō
Methionine 0.183mg 0.208mg Nattō
Phenylalanine 0.52mg 0.941mg Nattō
Valine 0.415mg 1.018mg Nattō
Histidine 0.23mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 1.591g Flour
Monounsaturated Fat 0.087g 2.43g Nattō
Polyunsaturated fat 0.413g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
50
Flour
20
Nattō
Mineral Summary Score
40
Flour
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
62%
Flour
116%
Nattō
Carbohydrates
76%
Flour
13%
Nattō
Fats
5%
Flour
51%
Nattō

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.62g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.436g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.