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  6. Nattō vs. Tofu

Nattō vs. Tofu — In-Depth Nutrition Comparison

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How are nattō and tofu different?

  • Nattō is higher in iron, copper, manganese, potassium, vitamin C, magnesium, zinc, and fiber; however, tofu is richer in calcium and selenium.
  • Daily need coverage for iron for nattō is 74% higher.
  • Nattō contains 65 times more vitamin C than tofu. While nattō contains 13mg of vitamin C, tofu contains only 0.2mg.
  • Tofu has a lower glycemic index (15) than nattō (56).

Natto and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Nattō vs Tofu 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
7
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%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +98.3%
Contains more PotassiumPotassium +207.6%
Contains more IronIron +223.3%
Contains more CopperCopper +76.5%
Contains more ZincZinc +93%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +29.4%
Contains more CalciumCalcium +214.7%
Contains more SeleniumSelenium +97.7%
~equal in Phosphorus ~190mg

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%
Tofu
Tofu
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin CVitamin C +6400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more Vitamin B5Vitamin B5 +61.7%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Tofu DV% diff.
Iron 8.6mg 2.66mg 74%
Calcium 217mg 683mg 47%
Copper 0.667mg 0.378mg 32%
Vitamin K 23.1µg 19%
Selenium 8.8µg 17.4µg 16%
Manganese 1.528mg 1.181mg 15%
Vitamin C 13mg 0.2mg 14%
Magnesium 115mg 58mg 14%
Potassium 729mg 237mg 14%
Zinc 3.03mg 1.57mg 13%
Fiber 5.4g 2.3g 12%
Choline 57mg 10%
Polyunsaturated fat 6.21g 4.921g 9%
Vitamin B2 0.19mg 0.102mg 7%
Folate 8µg 29µg 5%
Protein 19.4g 17.27g 4%
Fats 11g 8.72g 4%
Calories 211kcal 144kcal 3%
Carbs 12.68g 2.78g 3%
Vitamin B6 0.13mg 0.092mg 3%
Phosphorus 174mg 190mg 2%
Vitamin B3 0mg 0.381mg 2%
Vitamin B5 0.215mg 0.133mg 2%
Saturated fat 1.591g 1.261g 2%
Monounsaturated fat 2.43g 1.925g 1%
Protein per 100 calories 9.2g 12g N/A
Calories per 10 g protein 109kcal 83kcal N/A
Weight per 100 calories 47g 69g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 7.28g 0.48g N/A
Sugar 4.89g N/A
Sodium 7mg 14mg 0%
Vitamin E 0.01mg 0%
Vitamin B1 0.16mg 0.158mg 0%
Tryptophan 0.223mg 0.235mg 0%
Threonine 0.813mg 0.785mg 0%
Isoleucine 0.931mg 0.849mg 0%
Leucine 1.509mg 1.392mg 0%
Lysine 1.145mg 0.883mg 0%
Methionine 0.208mg 0.211mg 0%
Phenylalanine 0.941mg 0.835mg 0%
Valine 1.018mg 0.87mg 0%
Histidine 0.512mg 0.431mg 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
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +12.3%
Contains more FatsFats +26.1%
Contains more CarbsCarbs +356.1%
Contains more OtherOther +35.7%
Contains more WaterWater +26.9%

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
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +26.2%
Contains more Poly. FatPolyunsaturated fat +26.2%
Contains less Sat. FatSaturated fat -20.7%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.