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  6. Nattō vs. Cornmeal

Nattō vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on the differences between nattō and cornmeal

  • Nattō has more copper, manganese, iron, zinc, calcium, magnesium, and vitamin K; however, cornmeal is higher in folate, vitamin B1, and vitamin B3.
  • Nattō covers your daily copper needs 66% more than cornmeal.
  • The glycemic index of cornmeal is higher.

Food varieties used in this article are Natto and Cornmeal, degermed, enriched, yellow.

Infographic

Nattō vs Cornmeal 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +259.4%
Contains more CalciumCalcium +7133.3%
Contains more PotassiumPotassium +413.4%
Contains more IronIron +97.2%
Contains more CopperCopper +777.6%
Contains more ZincZinc +359.1%
Contains more PhosphorusPhosphorus +75.8%
Contains more ManganeseManganese +778.2%
Contains more SeleniumSelenium +19.3%
~equal in Sodium ~7mg

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
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%
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% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +244.4%
Contains more Vitamin B2Vitamin B2 +101.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +40%
Contains more FolateFolate +2512.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Cornmeal DV% diff.
Copper 0.667mg 0.076mg 66%
Manganese 1.528mg 0.174mg 59%
Iron 8.6mg 4.36mg 53%
Folate 8µg 209µg 50%
Polyunsaturated fat 6.21g 0.828g 36%
Vitamin B1 0.16mg 0.551mg 33%
Vitamin B3 0mg 4.968mg 31%
Starch 73.3g 30%
Protein 19.4g 7.11g 25%
Carbs 12.68g 79.45g 22%
Zinc 3.03mg 0.66mg 22%
Calcium 217mg 3mg 21%
Magnesium 115mg 32mg 20%
Vitamin K 23.1µg 0µg 19%
Potassium 729mg 142mg 17%
Vitamin B2 0.19mg 0.382mg 15%
Fats 11g 1.75g 14%
Vitamin C 13mg 0mg 14%
Phosphorus 174mg 99mg 11%
Choline 57mg 8.6mg 9%
Calories 211kcal 370kcal 8%
Fiber 5.4g 3.9g 6%
Saturated fat 1.591g 0.22g 6%
Monounsaturated fat 2.43g 0.39g 5%
Vitamin B6 0.13mg 0.182mg 4%
Selenium 8.8µg 10.5µg 3%
Vitamin A 0µg 11µg 1%
Vitamin E 0.01mg 0.12mg 1%
Vitamin B5 0.215mg 0.24mg 1%
Protein per 100 calories 9.2g 1.9g N/A
Calories per 10 g protein 109kcal 520kcal N/A
Weight per 100 calories 47g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 5.5 N/A
Net carbs 7.28g 75.55g N/A
Sugar 4.89g 1.61g N/A
Sodium 7mg 7mg 0%
Tryptophan 0.223mg 0.038mg 0%
Threonine 0.813mg 0.172mg 0%
Isoleucine 0.931mg 0.242mg 0%
Leucine 1.509mg 1.006mg 0%
Lysine 1.145mg 0.105mg 0%
Methionine 0.208mg 0.162mg 0%
Phenylalanine 0.941mg 0.366mg 0%
Valine 1.018mg 0.337mg 0%
Histidine 0.512mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +172.9%
Contains more FatsFats +528.6%
Contains more WaterWater +392.1%
Contains more OtherOther +272.5%
Contains more CarbsCarbs +526.6%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +523.1%
Contains more Poly. FatPolyunsaturated fat +650%
Contains less Sat. FatSaturated fat -86.2%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.