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  6. Flour vs. Nattō

Flour vs. Nattō — In-Depth Nutrition Comparison

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The main differences between flour and nattō

  • Flour has more vitamin B1, selenium, folate, vitamin B3, and vitamin B2; however, nattō has more copper, iron, manganese, magnesium, and zinc.
  • Daily need coverage for copper for nattō is 58% higher.
  • Flour has a higher glycemic index than nattō.

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

Infographic

Flour vs Nattō 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.
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%
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 less SodiumSodium -71.4%
Contains more SeleniumSelenium +285.2%
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%

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.
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%
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 +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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +195.5%
Contains more Vitamin KVitamin K +7600%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +501.8%
Contains more ProteinProtein +87.8%
Contains more FatsFats +1022.4%
Contains more WaterWater +361.6%
Contains more OtherOther +313%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -90.3%
Contains more Mono. FatMonounsaturated fat +2693.1%
Contains more Poly. FatPolyunsaturated fat +1403.6%

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