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  6. Buckwheat vs. Nattō

Buckwheat vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and nattō

  • The amount of iron, copper, manganese, zinc, calcium, potassium, vitamin K, magnesium, phosphorus, and vitamin C in nattō is higher than in buckwheat.
  • Nattō covers your daily need for iron, 98% more than buckwheat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Natto.

Infographic

Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Nattō
Nattō
9
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 less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +125.5%
Contains more CalciumCalcium +3000%
Contains more PotassiumPotassium +728.4%
Contains more IronIron +975%
Contains more CopperCopper +356.8%
Contains more ZincZinc +396.7%
Contains more PhosphorusPhosphorus +148.6%
Contains more ManganeseManganese +279.2%
Contains more SeleniumSelenium +300%

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.
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% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Nattō
Nattō
5
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 EVitamin E +800%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +67%
Contains more FolateFolate +75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +387.2%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more Vitamin KVitamin K +1115.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Nattō DV% diff.
Iron 0.8mg 8.6mg 98%
Copper 0.146mg 0.667mg 58%
Manganese 0.403mg 1.528mg 49%
Polyunsaturated fat 0.188g 6.21g 40%
Protein 3.38g 19.4g 32%
Zinc 0.61mg 3.03mg 22%
Calcium 7mg 217mg 21%
Potassium 88mg 729mg 19%
Vitamin K 1.9µg 23.1µg 18%
Fats 0.62g 11g 16%
Magnesium 51mg 115mg 15%
Phosphorus 70mg 174mg 15%
Vitamin C 0mg 13mg 14%
Selenium 2.2µg 8.8µg 12%
Vitamin B2 0.039mg 0.19mg 12%
Fiber 2.7g 5.4g 11%
Vitamin B1 0.04mg 0.16mg 10%
Choline 20.1mg 57mg 7%
Saturated fat 0.134g 1.591g 7%
Calories 92kcal 211kcal 6%
Vitamin B3 0.94mg 0mg 6%
Monounsaturated fat 0.188g 2.43g 6%
Vitamin B6 0.077mg 0.13mg 4%
Vitamin B5 0.359mg 0.215mg 3%
Carbs 19.94g 12.68g 2%
Folate 14µg 8µg 2%
Vitamin E 0.09mg 0.01mg 1%
Protein per 100 calories 3.7g 9.2g N/A
Calories per 10 g protein 272kcal 109kcal N/A
Weight per 100 calories 109g 47g N/A
Unsaturated / Saturated Fat ratio 2.8 5.4 N/A
Net carbs 17.24g 7.28g N/A
Sugar 0.9g 4.89g N/A
Sodium 4mg 7mg 0%
Tryptophan 0.049mg 0.223mg 0%
Threonine 0.129mg 0.813mg 0%
Isoleucine 0.127mg 0.931mg 0%
Leucine 0.212mg 1.509mg 0%
Lysine 0.172mg 1.145mg 0%
Methionine 0.044mg 0.208mg 0%
Phenylalanine 0.133mg 0.941mg 0%
Valine 0.173mg 1.018mg 0%
Histidine 0.079mg 0.512mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Nattō
Nattō
3
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 CarbsCarbs +57.3%
Contains more WaterWater +37.5%
Contains more ProteinProtein +474%
Contains more FatsFats +1674.2%
Contains more OtherOther +341.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 -91.6%
Contains more Mono. FatMonounsaturated fat +1192.6%
Contains more Poly. FatPolyunsaturated fat +3203.2%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.