Natto vs Soy sauce made from soy and wheat (shoyu)
Nutrition comparison per 100 g.
Natto
212 kcal
Soy sauce made from soy and wheat (shoyu)
53 kcal
Calories
212 kcal
53 kcal
Protein
17.7 g
6.3 g
Carbs
14.4 g
7.6 g
Fiber
5.4 g
0.8 g
Sugars
4.9 g
1.7 g
Fat
11.0 g
0.0 g
Sodium
7 mg
5,637 mg
Key takeaways
- Soy sauce made from soy and wheat (shoyu) has 75% fewer calories (53 kcal vs 212 kcal).
- Natto has more protein (17.7 g vs 6.3 g).
- Soy sauce made from soy and wheat (shoyu) has more carbs (7.6 g vs 14.4 g).
- Natto has more fiber (5.4 g vs 0.8 g).
- Soy sauce made from soy and wheat (shoyu) has more sugars (1.7 g vs 4.9 g).
| Macronutrients | Natto | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Calories | 212 kcal | 53 kcal |
| Protein | 17.7 g | 6.3 g |
| Total Fat | 11.0 g | 0.0 g |
| Total Carbohydrate | 14.4 g | 7.6 g |
| Dietary Fiber | 5.4 g | 0.8 g |
| Total Sugars | 4.9 g | 1.7 g |
| Water | 55.0 g | 70.8 g |
| Carbohydrates | Natto | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Total Carbohydrate | 14.4 g | 7.6 g |
| Dietary Fiber | 5.4 g | 0.8 g |
| Total Sugars | 4.9 g | 1.7 g |
| Fats & Fatty Acids | Natto | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Total Fat | 11.0 g | 0.0 g |
| Saturated Fat | 1.6 g | 0.0 g |
| Monounsaturated Fat | 2.4 g | 0.0 g |
| Polyunsaturated Fat | 6.2 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 734.0 mg | 2.0 mg |
| Omega-6 Fatty Acids | 5,476.0 mg | 16.0 mg |
| Protein & Amino Acids | Natto | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Protein | 17.7 g | 6.3 g |
| Histidine | 512.0 mg | 163.0 mg |
| Isoleucine | 931.0 mg | 297.0 mg |
| Leucine | 1,509.0 mg | 503.0 mg |
| Lysine | 1,145.0 mg | 357.0 mg |
| Methionine | 208.0 mg | 91.0 mg |
| Phenylalanine | 941.0 mg | 330.0 mg |
| Threonine | 813.0 mg | 254.0 mg |
| Tryptophan | 223.0 mg | 90.0 mg |
| Valine | 1,018.0 mg | 311.0 mg |
| Alanine | 798.0 mg | 276.0 mg |
| Arginine | 909.0 mg | 433.0 mg |
| Aspartic Acid | 1,956.0 mg | 674.0 mg |
| Cystine | 220.0 mg | 110.0 mg |
| Glutamic Acid | 3,337.0 mg | 1,479.0 mg |
| Glycine | 646.0 mg | 278.0 mg |
| Proline | 1,403.0 mg | 461.0 mg |
| Serine | 1,121.0 mg | 363.0 mg |
| Tyrosine | 556.0 mg | 228.0 mg |
| Vitamins | Natto | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 13.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.0 mg |
| Vitamin K | 23.1 mcg | 0.0 mcg |
| Thiamin (B1) | 0.2 mg | 0.0 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 0.0 mg | 2.2 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 8.0 mcg | 14.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.3 mg |
| Choline | 57.0 mg | 18.3 mg |
| Betaine | ~ | 29.8 mg |
| Minerals | Natto | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Calcium | 217.0 mg | 19.0 mg |
| Iron | 8.6 mg | 1.9 mg |
| Magnesium | 115.0 mg | 43.0 mg |
| Phosphorus | 174.0 mg | 125.0 mg |
| Potassium | 729.0 mg | 217.0 mg |
| Sodium | 7.0 mg | 5,637.0 mg |
| Zinc | 3.0 mg | 0.5 mg |
| Copper | 0.7 mg | 0.1 mg |
| Manganese | 1.5 mg | 0.4 mg |
| Selenium | 8.8 mcg | 0.5 mcg |
| Sterols | Natto | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Natto | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.9 g | 15.3 g |
Frequently asked questions
Which has fewer calories, Natto or Soy sauce made from soy and wheat (shoyu)?
Soy sauce made from soy and wheat (shoyu) has fewer calories: 212 kcal for Natto vs 53 kcal for Soy sauce made from soy and wheat (shoyu) per 100 g.
Which has more protein, Natto or Soy sauce made from soy and wheat (shoyu)?
Natto has more protein: 17.7 g for Natto vs 6.3 g for Soy sauce made from soy and wheat (shoyu) per 100 g.
Which has more fiber, Natto or Soy sauce made from soy and wheat (shoyu)?
Natto has more fiber: 5.4 g for Natto vs 0.8 g for Soy sauce made from soy and wheat (shoyu) per 100 g.
Is Natto or Soy sauce made from soy and wheat (shoyu) healthier?
Soy sauce made from soy and wheat (shoyu) is lower in calories, and Natto is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.