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  6. Edamame vs. Nattō

Edamame vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between edamame and nattō

  • Edamame has more folate; however, nattō is higher in iron, copper, manganese, protein, calcium, zinc, selenium, magnesium, and fats.
  • Nattō covers your daily iron needs 79% more than edamame.
  • Nattō contains 39 times less folate than edamame. Edamame contains 311µg of folate, while nattō contains 8µg.

Food varieties used in this article are Edamame, frozen, prepared and Natto.

Infographic

Edamame vs Nattō infographic
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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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
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 less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +79.7%
Contains more CalciumCalcium +244.4%
Contains more PotassiumPotassium +67.2%
Contains more IronIron +278.9%
Contains more CopperCopper +93.3%
Contains more ZincZinc +121.2%
Contains more ManganeseManganese +49.2%
Contains more SeleniumSelenium +1000%
~equal in Phosphorus ~174mg

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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Nattō
Nattō
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +6700%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +83.7%
Contains more Vitamin KVitamin K +15.6%
Contains more FolateFolate +3787.5%
Contains more Vitamin CVitamin C +113.1%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B6Vitamin B6 +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Nattō DV% diff.
Iron 2.27mg 8.6mg 79%
Folate 311µg 8µg 76%
Copper 0.345mg 0.667mg 36%
Polyunsaturated fat 2.156g 6.21g 27%
Manganese 1.024mg 1.528mg 22%
Omega-3 (ALA) 0.358g 22%
Protein 11.91g 19.4g 15%
Calcium 63mg 217mg 15%
Zinc 1.37mg 3.03mg 15%
Selenium 0.8µg 8.8µg 15%
Magnesium 64mg 115mg 12%
Omega-6 (Linoleic acid) 1.789g 11%
Fats 5.2g 11g 9%
Potassium 436mg 729mg 9%
Vitamin C 6.1mg 13mg 8%
Vitamin B3 0.915mg 0mg 6%
Calories 121kcal 211kcal 5%
Vitamin E 0.68mg 0.01mg 4%
Vitamin B5 0.395mg 0.215mg 4%
Saturated fat 0.62g 1.591g 4%
Vitamin B1 0.2mg 0.16mg 3%
Vitamin B2 0.155mg 0.19mg 3%
Vitamin K 26.7µg 23.1µg 3%
Monounsaturated fat 1.282g 2.43g 3%
Vitamin A 15µg 0µg 2%
Vitamin B6 0.1mg 0.13mg 2%
Carbs 8.91g 12.68g 1%
Fiber 5.2g 5.4g 1%
Starch 1.51g 1%
Phosphorus 169mg 174mg 1%
Protein per 100 calories 9.8g 9.2g N/A
Calories per 10 g protein 102kcal 109kcal N/A
Weight per 100 calories 83g 47g N/A
Unsaturated / Saturated Fat ratio 5.5 5.4 N/A
Net carbs 3.71g 7.28g N/A
Sugar 2.18g 4.89g N/A
Sodium 6mg 7mg 0%
Trans fat 0.009g 0g N/A
Choline 56.3mg 57mg 0%
Tryptophan 0.126mg 0.223mg 0%
Threonine 0.331mg 0.813mg 0%
Isoleucine 0.3mg 0.931mg 0%
Leucine 0.745mg 1.509mg 0%
Lysine 0.745mg 1.145mg 0%
Methionine 0.141mg 0.208mg 0%
Phenylalanine 0.488mg 0.941mg 0%
Valine 0.324mg 1.018mg 0%
Histidine 0.267mg 0.512mg 0%
Fructose 0.12g 0%
Omega-3 (EPA) 0.003g 0g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 WaterWater +32.3%
Contains more ProteinProtein +62.9%
Contains more FatsFats +111.5%
Contains more CarbsCarbs +42.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 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 -61%
Contains more Mono. FatMonounsaturated fat +89.5%
Contains more Poly. FatPolyunsaturated fat +188%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.