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  6. Nattō vs. Amaranth

Nattō vs. Amaranth — In-Depth Nutrition Comparison

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A recap on the differences between nattō and amaranth

  • Amaranth has less iron, copper, manganese, zinc, potassium, calcium, fiber, vitamin B2, vitamin B1, and magnesium.
  • Nattō covers your daily iron needs 81% more than amaranth.
  • Amaranth contains 11 times less vitamin B1 than nattō. Nattō contains 0.16mg of vitamin B1, while amaranth contains 0.015mg.
  • The glycemic index of amaranth is higher.

Food varieties used in this article are Natto and Amaranth grain, cooked.

Infographic

Nattō vs Amaranth 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more MagnesiumMagnesium +76.9%
Contains more CalciumCalcium +361.7%
Contains more PotassiumPotassium +440%
Contains more IronIron +309.5%
Contains more CopperCopper +347.7%
Contains more ZincZinc +252.3%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +78.9%
Contains more SeleniumSelenium +60%
Contains less SodiumSodium -14.3%

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.
Nattō
Nattō
6
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%
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% 3.8% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +763.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +175%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Nattō Amaranth DV% diff.
Iron 8.6mg 2.1mg 81%
Copper 0.667mg 0.149mg 58%
Polyunsaturated fat 6.21g 41%
Protein 19.4g 3.8g 31%
Manganese 1.528mg 0.854mg 29%
Zinc 3.03mg 0.86mg 20%
Vitamin K 23.1µg 19%
Calcium 217mg 47mg 17%
Potassium 729mg 135mg 17%
Fats 11g 1.58g 14%
Vitamin C 13mg 14%
Fiber 5.4g 2.1g 13%
Vitamin B2 0.19mg 0.022mg 13%
Magnesium 115mg 65mg 12%
Vitamin B1 0.16mg 0.015mg 12%
Choline 57mg 10%
Starch 16.23g 7%
Saturated fat 1.591g 7%
Selenium 8.8µg 5.5µg 6%
Monounsaturated fat 2.43g 6%
Calories 211kcal 102kcal 5%
Phosphorus 174mg 148mg 4%
Vitamin B5 0.215mg 4%
Folate 8µg 22µg 4%
Carbs 12.68g 18.69g 2%
Vitamin E 0.01mg 0.19mg 1%
Vitamin B3 0mg 0.235mg 1%
Vitamin B6 0.13mg 0.113mg 1%
Protein per 100 calories 9.2g 3.7g N/A
Calories per 10 g protein 109kcal 268kcal N/A
Weight per 100 calories 47g 98g N/A
Unsaturated / Saturated Fat ratio 5.4 N/A
Net carbs 7.28g 16.59g N/A
Sugar 4.89g N/A
Sodium 7mg 6mg 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
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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +410.5%
Contains more FatsFats +596.2%
Contains more OtherOther +146.8%
Contains more CarbsCarbs +47.4%
Contains more WaterWater +36.6%

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.