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  6. Whey vs. Nattō

Whey vs. Nattō — In-Depth Nutrition Comparison

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What are the differences between Whey and Nattō?

  • Nattō is richer than Whey in Iron, Copper, Manganese, Zinc, Magnesium, Fiber, Vitamin K, Phosphorus, Calcium, and Potassium.
  • Nattō's daily need coverage for Iron is 107% more.

We used Whey, sweet, fluid and Natto types in this article.

Infographic

Whey 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.
Whey
Whey
0
:
10
Nattō
Nattō
Contains more Calcium +361.7%
Contains more Iron +14233.3%
Contains more Magnesium +1337.5%
Contains more Phosphorus +278.3%
Contains more Potassium +352.8%
Contains less Sodium -87%
Contains more Zinc +2230.8%
Contains more Copper +16575%
Contains more Manganese +152700%
Contains more Selenium +363.2%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Calcium +361.7%
Contains more Iron +14233.3%
Contains more Magnesium +1337.5%
Contains more Phosphorus +278.3%
Contains more Potassium +352.8%
Contains less Sodium -87%
Contains more Zinc +2230.8%
Contains more Copper +16575%
Contains more Manganese +152700%
Contains more Selenium +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Whey
Whey
4
:
8
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +78.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +12900%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +20.3%
Contains more Vitamin B6 +319.4%
Contains more Folate +700%
Contains more Vitamin K +∞%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Nattō
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 A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +78.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +12900%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +20.3%
Contains more Vitamin B6 +319.4%
Contains more Folate +700%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
:
4
Nattō
Nattō
Contains more Water +69.2%
Contains more Protein +2182.4%
Contains more Fats +2955.6%
Contains more Carbs +146.7%
Contains more Other +258.5%
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Nattō
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 Water +69.2%
Contains more Protein +2182.4%
Contains more Fats +2955.6%
Contains more Carbs +146.7%
Contains more Other +258.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
:
2
Nattō
Nattō
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +2330%
Contains more Polyunsaturated fat +56354.5%
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +2330%
Contains more Polyunsaturated fat +56354.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Nattō Opinion
Net carbs 5.14g 7.28g Nattō
Protein 0.85g 19.4g Nattō
Fats 0.36g 11g Nattō
Carbs 5.14g 12.68g Nattō
Calories 27kcal 211kcal Nattō
Sugar 5.14g 4.89g Nattō
Fiber 0g 5.4g Nattō
Calcium 47mg 217mg Nattō
Iron 0.06mg 8.6mg Nattō
Magnesium 8mg 115mg Nattō
Phosphorus 46mg 174mg Nattō
Potassium 161mg 729mg Nattō
Sodium 54mg 7mg Nattō
Zinc 0.13mg 3.03mg Nattō
Copper 0.004mg 0.667mg Nattō
Manganese 0.001mg 1.528mg Nattō
Selenium 1.9µg 8.8µg Nattō
Vitamin A 12IU 0IU Whey
Vitamin A RAE 3µg 0µg Whey
Vitamin E 0mg 0.01mg Nattō
Vitamin C 0.1mg 13mg Nattō
Vitamin B1 0.036mg 0.16mg Nattō
Vitamin B2 0.158mg 0.19mg Nattō
Vitamin B3 0.074mg 0mg Whey
Vitamin B5 0.383mg 0.215mg Whey
Vitamin B6 0.031mg 0.13mg Nattō
Folate 1µg 8µg Nattō
Vitamin B12 0.28µg 0µg Whey
Vitamin K 0µg 23.1µg Nattō
Tryptophan 0.013mg 0.223mg Nattō
Threonine 0.054mg 0.813mg Nattō
Isoleucine 0.047mg 0.931mg Nattō
Leucine 0.078mg 1.509mg Nattō
Lysine 0.068mg 1.145mg Nattō
Methionine 0.016mg 0.208mg Nattō
Phenylalanine 0.027mg 0.941mg Nattō
Valine 0.046mg 1.018mg Nattō
Histidine 0.016mg 0.512mg Nattō
Cholesterol 2mg 0mg Nattō
Saturated Fat 0.23g 1.591g Whey
Monounsaturated Fat 0.1g 2.43g Nattō
Polyunsaturated fat 0.011g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
20%
Nattō
Minerals Daily Need Coverage Score
8%
Whey
116%
Nattō

Comparison summary

Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 1.361g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.5)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.