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  6. Hummus vs. Nattō

Hummus vs. Nattō — In-Depth Nutrition Comparison

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Differences between hummus and nattō

  • Hummus has more folate, while nattō has more iron, manganese, calcium, copper, potassium, vitamin C, selenium, and zinc.
  • Nattō's daily need coverage for iron is 77% higher.
  • Nattō contains 54 times less sodium than hummus. Hummus contains 379mg of sodium, while nattō contains 7mg.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of nattō is 56.

The food types used in this comparison are Hummus, commercial and Natto.

Infographic

Hummus 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.
Hummus
Hummus
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
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 more MagnesiumMagnesium +62%
Contains more CalciumCalcium +471.1%
Contains more PotassiumPotassium +219.7%
Contains more IronIron +252.5%
Contains more CopperCopper +26.6%
Contains more ZincZinc +65.6%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +97.7%
Contains more SeleniumSelenium +238.5%
~equal in Phosphorus ~174mg

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.
Hummus
Hummus
4
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% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
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 B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +937.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +196.9%
Contains more Vitamin B5Vitamin B5 +62.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Nattō DV% diff.
Iron 2.44mg 8.6mg 77%
Manganese 0.773mg 1.528mg 33%
Protein 7.9g 19.4g 23%
Vitamin K 23.1µg 19%
Folate 83µg 8µg 19%
Calcium 38mg 217mg 18%
Polyunsaturated fat 3.613g 6.21g 17%
Copper 0.527mg 0.667mg 16%
Sodium 379mg 7mg 16%
Potassium 228mg 729mg 15%
Vitamin C 0mg 13mg 14%
Zinc 1.83mg 3.03mg 11%
Selenium 2.6µg 8.8µg 11%
Magnesium 71mg 115mg 10%
Vitamin B2 0.064mg 0.19mg 10%
Choline 57mg 10%
Vitamin B6 0.2mg 0.13mg 5%
Vitamin B3 0.582mg 0mg 4%
Monounsaturated fat 4.039g 2.43g 4%
Calories 166kcal 211kcal 2%
Fats 9.6g 11g 2%
Fiber 6g 5.4g 2%
Vitamin B1 0.18mg 0.16mg 2%
Vitamin B5 0.132mg 0.215mg 2%
Carbs 14.29g 12.68g 1%
Saturated fat 1.437g 1.591g 1%
Protein per 100 calories 4.8g 9.2g N/A
Calories per 10 g protein 210kcal 109kcal N/A
Weight per 100 calories 60g 47g N/A
Unsaturated / Saturated Fat ratio 5.3 5.4 N/A
Net carbs 8.29g 7.28g N/A
Sugar 4.89g N/A
Phosphorus 176mg 174mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 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 +12.7%
Contains more WaterWater +21%
Contains more ProteinProtein +145.6%
Contains more FatsFats +14.6%
Contains more OtherOther +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Nattō
Nattō
1
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 -9.7%
Contains more Mono. FatMonounsaturated fat +66.2%
Contains more Poly. FatPolyunsaturated fat +71.9%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.