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  6. Soybean vs. Nattō

Soybean vs. Nattō — In-Depth Nutrition Comparison

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Important differences between soybeans and nattō

  • Soybeans have more folate, phosphorus, vitamin B6, and vitamin B2; however, nattō has more iron, manganese, copper, zinc, vitamin C, and calcium.
  • Nattō's daily need coverage for iron is 43% more.
  • Soybeans have 7 times more folate than nattō. Soybeans have 54µg of folate, while nattō has 8µg.
  • Nattō has a higher glycemic index than soybeans.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Natto.

Infographic

Soybean vs Nattō 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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%
Contains more PhosphorusPhosphorus +40.8%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +33.7%
Contains more CalciumCalcium +112.7%
Contains more PotassiumPotassium +41.6%
Contains more IronIron +67.3%
Contains more CopperCopper +63.9%
Contains more ZincZinc +163.5%
Contains more ManganeseManganese +85.4%
Contains more SeleniumSelenium +20.5%

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.
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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
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%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +80%
Contains more FolateFolate +575%
Contains more Vitamin CVitamin C +664.7%
Contains more Vitamin B5Vitamin B5 +20.1%
Contains more Vitamin KVitamin K +20.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Nattō DV% diff.
Iron 5.14mg 8.6mg 43%
Manganese 0.824mg 1.528mg 31%
Copper 0.407mg 0.667mg 29%
Zinc 1.15mg 3.03mg 17%
Vitamin C 1.7mg 13mg 13%
Calcium 102mg 217mg 12%
Folate 54µg 8µg 12%
Phosphorus 245mg 174mg 10%
Vitamin B6 0.234mg 0.13mg 8%
Polyunsaturated fat 5.064g 6.21g 8%
Magnesium 86mg 115mg 7%
Vitamin B2 0.285mg 0.19mg 7%
Potassium 515mg 729mg 6%
Fats 8.97g 11g 3%
Selenium 7.3µg 8.8µg 3%
Vitamin K 19.2µg 23.1µg 3%
Calories 172kcal 211kcal 2%
Protein 18.21g 19.4g 2%
Fiber 6g 5.4g 2%
Vitamin E 0.35mg 0.01mg 2%
Vitamin B3 0.399mg 0mg 2%
Choline 47.5mg 57mg 2%
Carbs 8.36g 12.68g 1%
Vitamin B5 0.179mg 0.215mg 1%
Saturated fat 1.297g 1.591g 1%
Monounsaturated fat 1.981g 2.43g 1%
Protein per 100 calories 11g 9.2g N/A
Calories per 10 g protein 94kcal 109kcal N/A
Weight per 100 calories 58g 47g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 2.36g 7.28g N/A
Sugar 3g 4.89g N/A
Sodium 1mg 7mg 0%
Vitamin B1 0.155mg 0.16mg 0%
Tryptophan 0.242mg 0.223mg 0%
Threonine 0.723mg 0.813mg 0%
Isoleucine 0.807mg 0.931mg 0%
Leucine 1.355mg 1.509mg 0%
Lysine 1.108mg 1.145mg 0%
Methionine 0.224mg 0.208mg 0%
Phenylalanine 0.869mg 0.941mg 0%
Valine 0.831mg 1.018mg 0%
Histidine 0.449mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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
Contains more WaterWater +13.7%
Contains more FatsFats +22.6%
Contains more CarbsCarbs +51.7%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
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
Contains less Sat. FatSaturated fat -18.5%
Contains more Mono. FatMonounsaturated fat +22.7%
Contains more Poly. FatPolyunsaturated fat +22.6%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.