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Miso vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between miso and nattō

  • Miso has more vitamin B3 and vitamin B6; however, nattō is higher in iron, manganese, copper, calcium, magnesium, potassium, and vitamin C.
  • Miso covers your daily sodium needs 162% more than nattō.
  • Nattō has less sodium.

Food varieties used in this article are Miso and Natto.

Infographic

Miso 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.
Miso
Miso
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
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 +139.6%
Contains more CalciumCalcium +280.7%
Contains more PotassiumPotassium +247.1%
Contains more IronIron +245.4%
Contains more CopperCopper +58.8%
Contains more ZincZinc +18.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +77.9%
Contains more SeleniumSelenium +25.7%
~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.
Miso
Miso
8
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% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Nattō
Nattō
2
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 B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +56.7%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.8%
Contains more FolateFolate +137.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +63.3%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.01mg

All nutrients comparison - raw data values

Nutrient Miso Nattō DV% diff.
Sodium 3728mg 7mg 162%
Iron 2.49mg 8.6mg 76%
Manganese 0.859mg 1.528mg 29%
Copper 0.42mg 0.667mg 27%
Polyunsaturated fat 2.884g 6.21g 22%
Magnesium 48mg 115mg 16%
Calcium 57mg 217mg 16%
Potassium 210mg 729mg 15%
Vitamin C 0mg 13mg 14%
Protein 12.79g 19.4g 13%
Fats 6.01g 11g 8%
Fructose 6g 8%
Vitamin B3 0.906mg 0mg 6%
Vitamin B1 0.098mg 0.16mg 5%
Vitamin B6 0.199mg 0.13mg 5%
Vitamin K 29.3µg 23.1µg 5%
Carbs 25.37g 12.68g 4%
Zinc 2.56mg 3.03mg 4%
Selenium 7µg 8.8µg 3%
Vitamin B2 0.233mg 0.19mg 3%
Vitamin B12 0.08µg 0µg 3%
Folate 19µg 8µg 3%
Choline 72.2mg 57mg 3%
Saturated fat 1.025g 1.591g 3%
Monounsaturated fat 1.118g 2.43g 3%
Phosphorus 159mg 174mg 2%
Vitamin B5 0.337mg 0.215mg 2%
Calories 198kcal 211kcal 1%
Protein per 100 calories 6.5g 9.2g N/A
Calories per 10 g protein 155kcal 109kcal N/A
Weight per 100 calories 51g 47g N/A
Unsaturated / Saturated Fat ratio 3.9 5.4 N/A
Net carbs 19.97g 7.28g N/A
Sugar 6.2g 4.89g N/A
Fiber 5.4g 5.4g 0%
Vitamin A 4µg 0µg 0%
Vitamin E 0.01mg 0.01mg 0%
Tryptophan 0.155mg 0.223mg 0%
Threonine 0.479mg 0.813mg 0%
Isoleucine 0.508mg 0.931mg 0%
Leucine 0.82mg 1.509mg 0%
Lysine 0.478mg 1.145mg 0%
Methionine 0.129mg 0.208mg 0%
Phenylalanine 0.486mg 0.941mg 0%
Valine 0.547mg 1.018mg 0%
Histidine 0.243mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
2
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 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 +100.1%
Contains more OtherOther +574.2%
Contains more ProteinProtein +51.7%
Contains more FatsFats +83%
Contains more WaterWater +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 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 -35.6%
Contains more Mono. FatMonounsaturated fat +117.4%
Contains more Poly. FatPolyunsaturated fat +115.3%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.