Natto vs Tofu, dried-frozen (koyadofu)
Nutrition comparison per 100 g.
Natto
212 kcal
Tofu, dried-frozen (koyadofu)
480 kcal
Calories
212 kcal
480 kcal
Protein
17.7 g
47.9 g
Carbs
14.4 g
14.6 g
Fiber
5.4 g
7.2 g
Sugars
4.9 g
~
Fat
11.0 g
30.3 g
Sodium
7 mg
6 mg
Key takeaways
- Natto has 56% fewer calories (212 kcal vs 480 kcal).
- Tofu, dried-frozen (koyadofu) has more protein (47.9 g vs 17.7 g).
- Natto has more carbs (14.4 g vs 14.6 g).
- Tofu, dried-frozen (koyadofu) has more fiber (7.2 g vs 5.4 g).
- Natto has more fat (11.0 g vs 30.3 g).
| Macronutrients | Natto | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calories | 212 kcal | 480 kcal |
| Protein | 17.7 g | 47.9 g |
| Total Fat | 11.0 g | 30.3 g |
| Total Carbohydrate | 14.4 g | 14.6 g |
| Dietary Fiber | 5.4 g | 7.2 g |
| Total Sugars | 4.9 g | ~ |
| Water | 55.0 g | 5.8 g |
| Carbohydrates | Natto | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Carbohydrate | 14.4 g | 14.6 g |
| Dietary Fiber | 5.4 g | 7.2 g |
| Total Sugars | 4.9 g | ~ |
| Fats & Fatty Acids | Natto | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Fat | 11.0 g | 30.3 g |
| Saturated Fat | 1.6 g | 4.4 g |
| Monounsaturated Fat | 2.4 g | 6.7 g |
| Polyunsaturated Fat | 6.2 g | 17.1 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 734.0 mg | 2,024.0 mg |
| Omega-6 Fatty Acids | 5,476.0 mg | 15,104.0 mg |
| Protein & Amino Acids | Natto | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Protein | 17.7 g | 47.9 g |
| Histidine | 512.0 mg | 1,394.0 mg |
| Isoleucine | 931.0 mg | 2,376.0 mg |
| Leucine | 1,509.0 mg | 3,644.0 mg |
| Lysine | 1,145.0 mg | 3,157.0 mg |
| Methionine | 208.0 mg | 613.0 mg |
| Phenylalanine | 941.0 mg | 2,334.0 mg |
| Threonine | 813.0 mg | 1,956.0 mg |
| Tryptophan | 223.0 mg | 747.0 mg |
| Valine | 1,018.0 mg | 2,418.0 mg |
| Alanine | 798.0 mg | 1,965.0 mg |
| Arginine | 909.0 mg | 3,190.0 mg |
| Aspartic Acid | 1,956.0 mg | 5,298.0 mg |
| Cystine | 220.0 mg | 663.0 mg |
| Glutamic Acid | 3,337.0 mg | 8,287.0 mg |
| Glycine | 646.0 mg | 1,872.0 mg |
| Proline | 1,403.0 mg | 2,586.0 mg |
| Serine | 1,121.0 mg | 2,259.0 mg |
| Tyrosine | 556.0 mg | 1,604.0 mg |
| Vitamins | Natto | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 26.0 mcg |
| Vitamin C | 13.0 mg | 0.7 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | ~ |
| Vitamin K | 23.1 mcg | ~ |
| Thiamin (B1) | 0.2 mg | 0.5 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 0.0 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 8.0 mcg | 92.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.4 mg |
| Choline | 57.0 mg | ~ |
| Minerals | Natto | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calcium | 217.0 mg | 364.0 mg |
| Iron | 8.6 mg | 9.7 mg |
| Magnesium | 115.0 mg | 59.0 mg |
| Phosphorus | 174.0 mg | 483.0 mg |
| Potassium | 729.0 mg | 20.0 mg |
| Sodium | 7.0 mg | 6.0 mg |
| Zinc | 3.0 mg | 4.9 mg |
| Copper | 0.7 mg | 1.2 mg |
| Manganese | 1.5 mg | 3.7 mg |
| Selenium | 8.8 mcg | 54.3 mcg |
| Sterols | Natto | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Natto | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.9 g | 1.4 g |
Frequently asked questions
Which has fewer calories, Natto or Tofu, dried-frozen (koyadofu)?
Natto has fewer calories: 212 kcal for Natto vs 480 kcal for Tofu, dried-frozen (koyadofu) per 100 g.
Which has more protein, Natto or Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) has more protein: 17.7 g for Natto vs 47.9 g for Tofu, dried-frozen (koyadofu) per 100 g.
Which has more fiber, Natto or Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) has more fiber: 5.4 g for Natto vs 7.2 g for Tofu, dried-frozen (koyadofu) per 100 g.
Is Natto or Tofu, dried-frozen (koyadofu) healthier?
Natto is lower in calories, and Tofu, dried-frozen (koyadofu) is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.