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  6. Nattō vs. Flour

Nattō vs. Flour — In-Depth Nutrition Comparison

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The main differences between nattō and flour

  • Nattō has more copper, iron, manganese, magnesium, and protein; however, flour has more vitamin B1, selenium, folate, vitamin B3, and vitamin B2.
  • Daily need coverage for copper for nattō is 58% higher.
  • Flour has 5 times less magnesium than nattō. Nattō has 115mg of magnesium, while flour has 22mg.
  • Flour has a higher glycemic index than nattō.

Food types used in this article are Natto and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Nattō vs Flour infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +422.7%
Contains more CalciumCalcium +1346.7%
Contains more PotassiumPotassium +581.3%
Contains more IronIron +85.3%
Contains more CopperCopper +363.2%
Contains more ZincZinc +332.9%
Contains more PhosphorusPhosphorus +61.1%
Contains more ManganeseManganese +124%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +285.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Nattō
Nattō
3
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%
Flour
Flour
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +195.5%
Contains more Vitamin KVitamin K +7600%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +390.6%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more FolateFolate +2187.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Flour DV% diff.
Copper 0.667mg 0.144mg 58%
Vitamin B1 0.16mg 0.785mg 52%
Iron 8.6mg 4.64mg 50%
Selenium 8.8µg 33.9µg 46%
Folate 8µg 183µg 44%
Polyunsaturated fat 6.21g 0.413g 39%
Manganese 1.528mg 0.682mg 37%
Vitamin B3 0mg 5.904mg 37%
Vitamin B2 0.19mg 0.494mg 23%
Magnesium 115mg 22mg 22%
Carbs 12.68g 76.31g 21%
Zinc 3.03mg 0.7mg 21%
Calcium 217mg 15mg 20%
Vitamin K 23.1µg 0.3µg 19%
Protein 19.4g 10.33g 18%
Potassium 729mg 107mg 18%
Fats 11g 0.98g 15%
Vitamin C 13mg 0mg 14%
Fiber 5.4g 2.7g 11%
Phosphorus 174mg 108mg 9%
Calories 211kcal 364kcal 8%
Choline 57mg 10.4mg 8%
Vitamin B6 0.13mg 0.044mg 7%
Saturated fat 1.591g 0.155g 7%
Monounsaturated fat 2.43g 0.087g 6%
Vitamin B5 0.215mg 0.438mg 4%
Protein per 100 calories 9.2g 2.8g N/A
Calories per 10 g protein 109kcal 352kcal N/A
Weight per 100 calories 47g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 3.2 N/A
Net carbs 7.28g 73.61g N/A
Sugar 4.89g 0.27g N/A
Sodium 7mg 2mg 0%
Vitamin E 0.01mg 0.06mg 0%
Tryptophan 0.223mg 0.127mg 0%
Threonine 0.813mg 0.281mg 0%
Isoleucine 0.931mg 0.357mg 0%
Leucine 1.509mg 0.71mg 0%
Lysine 1.145mg 0.228mg 0%
Methionine 0.208mg 0.183mg 0%
Phenylalanine 0.941mg 0.52mg 0%
Valine 1.018mg 0.415mg 0%
Histidine 0.512mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +87.8%
Contains more FatsFats +1022.4%
Contains more WaterWater +361.6%
Contains more CarbsCarbs +501.8%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +2693.1%
Contains more Poly. FatPolyunsaturated fat +1403.6%
Contains less Sat. FatSaturated fat -90.3%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.