Miso vs Natto
Nutrition comparison per 100 g.
Miso
198 kcal
Natto
212 kcal
Calories
198 kcal
212 kcal
Protein
11.7 g
17.7 g
Carbs
26.5 g
14.4 g
Fiber
5.4 g
5.4 g
Sugars
6.2 g
4.9 g
Fat
6.0 g
11.0 g
Sodium
3,728 mg
7 mg
Key takeaways
- Miso has 6% fewer calories (198 kcal vs 212 kcal).
- Natto has more protein (17.7 g vs 11.7 g).
- Natto has more carbs (14.4 g vs 26.5 g).
- Natto has more sugars (4.9 g vs 6.2 g).
- Miso has more fat (6.0 g vs 11.0 g).
| Macronutrients | Miso | Natto |
|---|---|---|
| Calories | 198 kcal | 212 kcal |
| Protein | 11.7 g | 17.7 g |
| Total Fat | 6.0 g | 11.0 g |
| Total Carbohydrate | 26.5 g | 14.4 g |
| Dietary Fiber | 5.4 g | 5.4 g |
| Total Sugars | 6.2 g | 4.9 g |
| Water | 43.0 g | 55.0 g |
| Carbohydrates | Miso | Natto |
|---|---|---|
| Total Carbohydrate | 26.5 g | 14.4 g |
| Dietary Fiber | 5.4 g | 5.4 g |
| Total Sugars | 6.2 g | 4.9 g |
| Fats & Fatty Acids | Miso | Natto |
|---|---|---|
| Total Fat | 6.0 g | 11.0 g |
| Saturated Fat | 1.1 g | 1.6 g |
| Monounsaturated Fat | 1.2 g | 2.4 g |
| Polyunsaturated Fat | 3.2 g | 6.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 450.0 mg | 734.0 mg |
| Omega-6 Fatty Acids | 2,754.0 mg | 5,476.0 mg |
| Protein & Amino Acids | Miso | Natto |
|---|---|---|
| Protein | 11.7 g | 17.7 g |
| Histidine | 243.0 mg | 512.0 mg |
| Isoleucine | 508.0 mg | 931.0 mg |
| Leucine | 820.0 mg | 1,509.0 mg |
| Lysine | 478.0 mg | 1,145.0 mg |
| Methionine | 129.0 mg | 208.0 mg |
| Phenylalanine | 486.0 mg | 941.0 mg |
| Threonine | 479.0 mg | 813.0 mg |
| Tryptophan | 155.0 mg | 223.0 mg |
| Valine | 547.0 mg | 1,018.0 mg |
| Alanine | 500.0 mg | 798.0 mg |
| Arginine | 784.0 mg | 909.0 mg |
| Aspartic Acid | 1,171.0 mg | 1,956.0 mg |
| Cystine | 0.0 mg | 220.0 mg |
| Glutamic Acid | 1,915.0 mg | 3,337.0 mg |
| Glycine | 447.0 mg | 646.0 mg |
| Proline | 619.0 mg | 1,403.0 mg |
| Serine | 601.0 mg | 1,121.0 mg |
| Tyrosine | 352.0 mg | 556.0 mg |
| Vitamins | Miso | Natto |
|---|---|---|
| Vitamin A (RAE) | 4.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 13.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.0 mg |
| Vitamin K | 29.3 mcg | 23.1 mcg |
| Thiamin (B1) | 0.1 mg | 0.2 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 0.9 mg | 0.0 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 19.0 mcg | 8.0 mcg |
| Vitamin B12 | 0.1 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.2 mg |
| Choline | 72.2 mg | 57.0 mg |
| Minerals | Miso | Natto |
|---|---|---|
| Calcium | 57.0 mg | 217.0 mg |
| Iron | 2.5 mg | 8.6 mg |
| Magnesium | 48.0 mg | 115.0 mg |
| Phosphorus | 159.0 mg | 174.0 mg |
| Potassium | 210.0 mg | 729.0 mg |
| Sodium | 3,728.0 mg | 7.0 mg |
| Zinc | 2.6 mg | 3.0 mg |
| Copper | 0.4 mg | 0.7 mg |
| Manganese | 0.9 mg | 1.5 mg |
| Selenium | 7.0 mcg | 8.8 mcg |
| Sterols | Miso | Natto |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Miso | Natto |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 12.8 g | 1.9 g |
Frequently asked questions
Which has fewer calories, Miso or Natto?
Miso has fewer calories: 198 kcal for Miso vs 212 kcal for Natto per 100 g.
Which has more protein, Miso or Natto?
Natto has more protein: 11.7 g for Miso vs 17.7 g for Natto per 100 g.
Is Miso or Natto healthier?
Miso is lower in calories, and Natto is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.