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Nattō vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between nattō and pasta?

  • Nattō is higher in iron, copper, manganese, magnesium, zinc, calcium, potassium, phosphorus, and vitamin C, yet pasta is higher in folate.
  • Nattō's daily need coverage for iron is 93% more.

We used Natto and Pasta, fresh-refrigerated, plain, cooked types in this article.

Infographic

Nattō vs Pasta 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%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +538.9%
Contains more CalciumCalcium +3516.7%
Contains more PotassiumPotassium +2937.5%
Contains more IronIron +654.4%
Contains more CopperCopper +617.2%
Contains more ZincZinc +441.1%
Contains more PhosphorusPhosphorus +176.2%
Contains more ManganeseManganese +582.1%
Contains more SeleniumSelenium +∞%
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%
Pasta
Pasta
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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more Vitamin B6Vitamin B6 +282.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Nattō Pasta DV% diff.
Iron 8.6mg 1.14mg 93%
Copper 0.667mg 0.093mg 64%
Manganese 1.528mg 0.224mg 57%
Polyunsaturated fat 6.21g 0.429g 39%
Protein 19.4g 5.15g 29%
Magnesium 115mg 18mg 23%
Fiber 5.4g 22%
Zinc 3.03mg 0.56mg 22%
Calcium 217mg 6mg 21%
Potassium 729mg 24mg 21%
Vitamin K 23.1µg 19%
Phosphorus 174mg 63mg 16%
Selenium 8.8µg 16%
Fats 11g 1.05g 15%
Vitamin C 13mg 0mg 14%
Folate 8µg 64µg 14%
Cholesterol 0mg 33mg 11%
Choline 57mg 10%
Vitamin B6 0.13mg 0.034mg 7%
Saturated fat 1.591g 0.15g 7%
Vitamin B3 0mg 0.992mg 6%
Vitamin B12 0µg 0.14µg 6%
Monounsaturated fat 2.43g 0.124g 6%
Calories 211kcal 131kcal 4%
Carbs 12.68g 24.93g 4%
Vitamin B1 0.16mg 0.209mg 4%
Vitamin B2 0.19mg 0.15mg 3%
Vitamin A 0µg 6µg 1%
Vitamin B5 0.215mg 0.183mg 1%
Protein per 100 calories 9.2g 3.9g N/A
Calories per 10 g protein 109kcal 254kcal N/A
Weight per 100 calories 47g 76g N/A
Unsaturated / Saturated Fat ratio 5.4 3.7 N/A
Net carbs 7.28g 24.93g N/A
Sugar 4.89g N/A
Sodium 7mg 6mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.065mg 0%
Threonine 0.813mg 0.134mg 0%
Isoleucine 0.931mg 0.197mg 0%
Leucine 1.509mg 0.348mg 0%
Lysine 1.145mg 0.097mg 0%
Methionine 0.208mg 0.079mg 0%
Phenylalanine 0.941mg 0.247mg 0%
Valine 1.018mg 0.217mg 0%
Histidine 0.512mg 0.103mg 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
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +276.7%
Contains more FatsFats +947.6%
Contains more OtherOther +512.9%
Contains more CarbsCarbs +96.6%
Contains more WaterWater +24.6%

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +1859.7%
Contains more Poly. FatPolyunsaturated fat +1347.6%
Contains less Sat. FatSaturated fat -90.6%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.