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  6. Nattō vs. Soba

Nattō vs. Soba — In-Depth Nutrition Comparison

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How are nattō and soba different?

  • Nattō is higher than soba in iron, copper, manganese, zinc, magnesium, calcium, phosphorus, potassium, vitamin C, and vitamin B2.
  • Nattō covers your daily need for iron, 102% more than soba.

Natto and Noodles, japanese, soba, cooked types were used in this article.

Infographic

Nattō vs Soba 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
10
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%
Soba
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +1177.8%
Contains more CalciumCalcium +5325%
Contains more PotassiumPotassium +1982.9%
Contains more IronIron +1691.7%
Contains more CopperCopper +8237.5%
Contains more ZincZinc +2425%
Contains more PhosphorusPhosphorus +596%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +308.6%
Contains more SeleniumSelenium +∞%

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
7
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%
Soba
Soba
1
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% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70.2%
Contains more Vitamin B2Vitamin B2 +630.8%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin B3Vitamin B3 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Soba DV% diff.
Iron 8.6mg 0.48mg 102%
Copper 0.667mg 0.008mg 73%
Manganese 1.528mg 0.374mg 50%
Polyunsaturated fat 6.21g 0.031g 41%
Protein 19.4g 5.06g 29%
Zinc 3.03mg 0.12mg 26%
Magnesium 115mg 9mg 25%
Fiber 5.4g 22%
Calcium 217mg 4mg 21%
Phosphorus 174mg 25mg 21%
Potassium 729mg 35mg 20%
Vitamin K 23.1µg 19%
Fats 11g 0.1g 17%
Selenium 8.8µg 16%
Vitamin C 13mg 0mg 14%
Vitamin B2 0.19mg 0.026mg 13%
Choline 57mg 10%
Vitamin B6 0.13mg 0.04mg 7%
Saturated fat 1.591g 0.019g 7%
Calories 211kcal 99kcal 6%
Vitamin B1 0.16mg 0.094mg 6%
Monounsaturated fat 2.43g 0.026g 6%
Carbs 12.68g 21.44g 3%
Vitamin B3 0mg 0.51mg 3%
Sodium 7mg 60mg 2%
Protein per 100 calories 9.2g 5.1g N/A
Calories per 10 g protein 109kcal 196kcal N/A
Weight per 100 calories 47g 101g N/A
Unsaturated / Saturated Fat ratio 5.4 3 N/A
Net carbs 7.28g 21.44g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Vitamin B5 0.215mg 0.235mg 0%
Folate 8µg 7µg 0%
Tryptophan 0.223mg 0.072mg 0%
Threonine 0.813mg 0.177mg 0%
Isoleucine 0.931mg 0.195mg 0%
Leucine 1.509mg 0.33mg 0%
Lysine 1.145mg 0.214mg 0%
Methionine 0.208mg 0.072mg 0%
Phenylalanine 0.941mg 0.217mg 0%
Valine 1.018mg 0.249mg 0%
Histidine 0.512mg 0.119mg 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
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +283.4%
Contains more FatsFats +10900%
Contains more OtherOther +387.2%
Contains more CarbsCarbs +69.1%
Contains more WaterWater +32.7%

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
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +9246.2%
Contains more Poly. FatPolyunsaturated fat +19932.3%
Contains less Sat. FatSaturated fat -98.8%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.