Natto vs Soy meal
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy meal, defatted, raw is higher in more vitamins & minerals
Calories (kcal)
Natto 211
Soy meal 337
Protein (g)
Natto 19.4
Soy meal 49.2
Carbs (g)
Natto 12.7
Soy meal 35.9
Fat (g)
Natto 11.0
Soy meal 2.39
Fiber (g)
Natto 5.40
Soy meal —
Quick answers
Which has more protein?
Soy meal, defatted, raw — 49.2g vs 19.4g per 100g.
Which has fewer calories?
Natto — 211 vs 337 kcal per 100g.
Which is more nutrient-dense?
Soy meal, defatted, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Natto | Soy meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 211 kcal | 337 kcal | -37% |
| Macronutrients | |||
| Water | 55.0 g | 6.94 g | +693% |
| Protein | 19.4 g | 49.2 g | -61% |
| Total lipid (fat) | 11.0 g | 2.39 g | +360% |
| Carbohydrate, by difference | 12.7 g | 35.9 g | -65% |
| Fiber, total dietary | 5.40 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.59 g | 0.268 g | +494% |
| Fatty acids, total monounsaturated | 2.43 g | 0.409 g | +494% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.0 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.160 mg | 0.691 mg | -77% |
| Riboflavin (Vitamin B2) | 0.190 mg | 0.251 mg | -24% |
| Niacin (Vitamin B3) | 0 mg | 2.59 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0.215 mg | 1.98 mg | -89% |
| Vitamin B-6 — Pyridoxine | 0.130 mg | 0.569 mg | -77% |
| Biotin (Vitamin B7) | 8.00 ug | 303 ug | -97% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 57.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 2.00 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 217 mg | 244 mg | -11% |
| Iron, Fe | 8.60 mg | 13.7 mg | -37% |
| Magnesium, Mg | 115 mg | 306 mg | -62% |
| Phosphorus, P | 174 mg | 701 mg | -75% |
| Potassium, K | 729 mg | 2490 mg | -71% |
| Sodium, Na | 7.00 mg | 3.00 mg | +133% |
| Zinc, Zn | 3.03 mg | 5.06 mg | -40% |
| Copper, Cu | 0.667 mg | 2.00 mg | -67% |
| Manganese, Mn | 1.53 mg | 3.80 mg | -60% |
| Selenium, Se | 8.80 ug | 3.30 ug | +167% |
| Other Nutrients | |||
| Energy | 883 kj | 1409 kj | -37% |
| Ash | 1.90 g | 5.58 g | -66% |
| Total Sugars | 4.89 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 303 ug | -97% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 303 ug | -97% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 40.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 23.1 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.031 g | 0.005 g | +520% |
| SFA 16:0 (Palmitic acid) | 1.17 g | 0.196 g | +496% |
| SFA 18:0 (Stearic acid) | 0.393 g | 0.066 g | +495% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.031 g | 0.005 g | +520% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.40 g | 0.404 g | +494% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 6.21 g | 1.04 g | +494% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.48 g | 0.921 g | +495% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.734 g | 0.123 g | +497% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.223 g | 0.653 g | -66% |
| Threonine (EAA) | 0.813 g | 1.95 g | -58% |
| Isoleucine (EAA, BCAA) | 0.931 g | 2.18 g | -57% |
| Leucine (EAA, BCAA) | 1.51 g | 3.66 g | -59% |
| Lysine (EAA) | 1.14 g | 2.99 g | -62% |
| Methionine (EAA) | 0.208 g | 0.606 g | -66% |
| Cystine (conditionally essential) | 0.220 g | 0.724 g | -70% |
| Phenylalanine (EAA) | 0.941 g | 2.35 g | -60% |
| Tyrosine (conditionally essential) | 0.556 g | 1.70 g | -67% |
| Valine (EAA, BCAA) | 1.02 g | 2.24 g | -55% |
| Arginine (conditionally essential) | 0.909 g | 3.49 g | -74% |
| Histidine (EAA) | 0.512 g | 1.21 g | -58% |
| Alanine | 0.798 g | 2.12 g | -62% |
| Aspartic acid | 1.96 g | 5.65 g | -65% |
| Glutamic acid | 3.34 g | 8.70 g | -62% |
| Glycine (conditionally essential) | 0.646 g | 2.08 g | -69% |
| Proline (conditionally essential) | 1.40 g | 2.63 g | -47% |
| Serine | 1.12 g | 2.61 g | -57% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 33.2 mg | 80.8 mg | -59% |
| Genistein | 37.7 mg | 115 mg | -67% |
| Isoflavones | |||
| Total isoflavones | 82.3 mg | 210 mg | -61% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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