Okara vs Natto
Nutrition comparison per 100 g.
Okara
77 kcal
Natto
212 kcal
Calories
77 kcal
212 kcal
Protein
3.2 g
17.7 g
Carbs
12.5 g
14.4 g
Fiber
~
5.4 g
Sugars
~
4.9 g
Fat
1.7 g
11.0 g
Sodium
9 mg
7 mg
Key takeaways
- Okara has 64% fewer calories (77 kcal vs 212 kcal).
- Natto has more protein (17.7 g vs 3.2 g).
- Okara has more carbs (12.5 g vs 14.4 g).
- Okara has more fat (1.7 g vs 11.0 g).
- Natto has more sodium (7 mg vs 9 mg).
| Macronutrients | Okara | Natto |
|---|---|---|
| Calories | 77 kcal | 212 kcal |
| Protein | 3.2 g | 17.7 g |
| Total Fat | 1.7 g | 11.0 g |
| Total Carbohydrate | 12.5 g | 14.4 g |
| Dietary Fiber | ~ | 5.4 g |
| Total Sugars | ~ | 4.9 g |
| Water | 81.6 g | 55.0 g |
| Carbohydrates | Okara | Natto |
|---|---|---|
| Total Carbohydrate | 12.5 g | 14.4 g |
| Dietary Fiber | ~ | 5.4 g |
| Total Sugars | ~ | 4.9 g |
| Fats & Fatty Acids | Okara | Natto |
|---|---|---|
| Total Fat | 1.7 g | 11.0 g |
| Saturated Fat | 0.2 g | 1.6 g |
| Monounsaturated Fat | 0.3 g | 2.4 g |
| Polyunsaturated Fat | 0.8 g | 6.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 89.0 mg | 734.0 mg |
| Omega-6 Fatty Acids | 666.0 mg | 5,476.0 mg |
| Protein & Amino Acids | Okara | Natto |
|---|---|---|
| Protein | 3.2 g | 17.7 g |
| Histidine | 93.0 mg | 512.0 mg |
| Isoleucine | 159.0 mg | 931.0 mg |
| Leucine | 244.0 mg | 1,509.0 mg |
| Lysine | 212.0 mg | 1,145.0 mg |
| Methionine | 41.0 mg | 208.0 mg |
| Phenylalanine | 157.0 mg | 941.0 mg |
| Threonine | 131.0 mg | 813.0 mg |
| Tryptophan | 50.0 mg | 223.0 mg |
| Valine | 162.0 mg | 1,018.0 mg |
| Alanine | 132.0 mg | 798.0 mg |
| Arginine | 214.0 mg | 909.0 mg |
| Aspartic Acid | 355.0 mg | 1,956.0 mg |
| Cystine | 44.0 mg | 220.0 mg |
| Glutamic Acid | 556.0 mg | 3,337.0 mg |
| Glycine | 126.0 mg | 646.0 mg |
| Proline | 173.0 mg | 1,403.0 mg |
| Serine | 151.0 mg | 1,121.0 mg |
| Tyrosine | 108.0 mg | 556.0 mg |
| Vitamins | Okara | Natto |
|---|---|---|
| Vitamin A (RAE) | 0.0 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 |
| Vitamin K | ~ | 23.1 mcg |
| Thiamin (B1) | 0.0 mg | 0.2 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 0.1 mg | 0.0 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 26.0 mcg | 8.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.2 mg |
| Choline | ~ | 57.0 mg |
| Minerals | Okara | Natto |
|---|---|---|
| Calcium | 80.0 mg | 217.0 mg |
| Iron | 1.3 mg | 8.6 mg |
| Magnesium | 26.0 mg | 115.0 mg |
| Phosphorus | 60.0 mg | 174.0 mg |
| Potassium | 213.0 mg | 729.0 mg |
| Sodium | 9.0 mg | 7.0 mg |
| Zinc | 0.6 mg | 3.0 mg |
| Copper | 0.2 mg | 0.7 mg |
| Manganese | 0.4 mg | 1.5 mg |
| Selenium | 10.6 mcg | 8.8 mcg |
| Sterols | Okara | Natto |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Okara | Natto |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 1.9 g |
Frequently asked questions
Which has fewer calories, Okara or Natto?
Okara has fewer calories: 77 kcal for Okara vs 212 kcal for Natto per 100 g.
Which has more protein, Okara or Natto?
Natto has more protein: 3.2 g for Okara vs 17.7 g for Natto per 100 g.
Is Okara or Natto healthier?
Okara is lower in calories, and Natto is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.