Comparing Nutrients in 300 calories Soybeans VS Natto

Weight per 300 calories

• Soybeans: 67.3g
• Natto: 142g

Soybeans have 2.1 times more energy per 100g than Natto. It has very high energy density when compared to other foods. Natto having above average energy density.

Discover which food has more nutrients per 300 calories - Soybeans or Natto?

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Natto	34%	44%	22%

Macro Nutrients

	Soybeans	Natto	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	56% 0.89g	65.2% 1.04g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.68g	45.8% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	14% 18g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	9.6% 6.95g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.5% 6.26g	20.2% 7.68g	38g per day for Men 19-50 years
Protein	44% 24.5g	49.3% 27.6g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Natto	Recommended Dietary Allowance
Vitamin A	0.075% 0.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63% 252μg	2.84% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.5% 4.04mg	20.5% 18.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.8% 0.57mg	0.095% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	27.4% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Natto	Recommended Dietary Allowance
Calcium	18.6% 186mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	105% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	132% 10.6mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	45% 188mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	94% 2.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	67.6% 474mg	35.3% 247mg	700mg per day for Men 19-50 years
Potassium	35.6% 1209mg	30.5% 1036mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.09% 1.35mg	0.66% 9.95mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.74g	2.1% 78.2g	3700g per day for Men 19-50 years

Soybeans VS Natto Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soybeans or Natto?

Lets compare vitamin content per 300 calories of Soybeans vs Natto:

• 300 calories of Soybeans have 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 22.2 times more Vitamin B9 than Natto.
• While 300 kcal of Natto contain 4.6 times more Vitamin C than Raw Soybeans.
• Both Soybeans and Natto provide similar amounts of Vitamin K per 300 calories.
• 300 calories of Soybeans have insufficient amounts of Vitamin C
• 300 calories of Natto have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Soybeans as well as Natto have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Soybeans vs Natto:

• 300 calories of Soybeans have 1.9 times more Phosphorus than Natto.
• While 300 kcal of Natto contain 1.7 times more Calcium, 1.3 times more Manganese and 1.3 times more Zinc than Raw Soybeans.
• Both Soybeans and Natto contain similar levels of Copper, Iron, Magnesium, Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Natto contain 1.4 times more Sugars than Raw Soybeans.
• Both Soybeans and Natto offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 calories.