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  6. Nattō vs. Buckwheat

Nattō vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between nattō and buckwheat

  • 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 Natto and Buckwheat groats, roasted, cooked.

Infographic

Nattō vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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%
Contains less SodiumSodium -42.9%

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
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%
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%
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%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +67%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Buckwheat DV% diff.
Iron 8.6mg 0.8mg 98%
Copper 0.667mg 0.146mg 58%
Manganese 1.528mg 0.403mg 49%
Polyunsaturated fat 6.21g 0.188g 40%
Protein 19.4g 3.38g 32%
Zinc 3.03mg 0.61mg 22%
Calcium 217mg 7mg 21%
Potassium 729mg 88mg 19%
Vitamin K 23.1µg 1.9µg 18%
Fats 11g 0.62g 16%
Magnesium 115mg 51mg 15%
Phosphorus 174mg 70mg 15%
Vitamin C 13mg 0mg 14%
Selenium 8.8µg 2.2µg 12%
Vitamin B2 0.19mg 0.039mg 12%
Fiber 5.4g 2.7g 11%
Vitamin B1 0.16mg 0.04mg 10%
Choline 57mg 20.1mg 7%
Saturated fat 1.591g 0.134g 7%
Calories 211kcal 92kcal 6%
Vitamin B3 0mg 0.94mg 6%
Monounsaturated fat 2.43g 0.188g 6%
Vitamin B6 0.13mg 0.077mg 4%
Vitamin B5 0.215mg 0.359mg 3%
Carbs 12.68g 19.94g 2%
Folate 8µg 14µg 2%
Vitamin E 0.01mg 0.09mg 1%
Protein per 100 calories 9.2g 3.7g N/A
Calories per 10 g protein 109kcal 272kcal N/A
Weight per 100 calories 47g 109g N/A
Unsaturated / Saturated Fat ratio 5.4 2.8 N/A
Net carbs 7.28g 17.24g N/A
Sugar 4.89g 0.9g N/A
Sodium 7mg 4mg 0%
Tryptophan 0.223mg 0.049mg 0%
Threonine 0.813mg 0.129mg 0%
Isoleucine 0.931mg 0.127mg 0%
Leucine 1.509mg 0.212mg 0%
Lysine 1.145mg 0.172mg 0%
Methionine 0.208mg 0.044mg 0%
Phenylalanine 0.941mg 0.133mg 0%
Valine 1.018mg 0.173mg 0%
Histidine 0.512mg 0.079mg 0%
Fructose 0.1g 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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +474%
Contains more FatsFats +1674.2%
Contains more OtherOther +341.9%
Contains more CarbsCarbs +57.3%
Contains more WaterWater +37.5%

Fat Type Comparison

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

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