Soy flour, low-fat vs Natto
Nutrition comparison per 100 g.
Soy flour, low-fat
374 kcal
Natto
212 kcal
Calories
374 kcal
212 kcal
Protein
45.5 g
17.7 g
Carbs
34.9 g
14.4 g
Fiber
16.0 g
5.4 g
Sugars
10.5 g
4.9 g
Fat
8.9 g
11.0 g
Sodium
9 mg
7 mg
Key takeaways
- Natto has 43% fewer calories (212 kcal vs 374 kcal).
- Soy flour, low-fat has more protein (45.5 g vs 17.7 g).
- Natto has more carbs (14.4 g vs 34.9 g).
- Soy flour, low-fat has more fiber (16.0 g vs 5.4 g).
- Natto has more sugars (4.9 g vs 10.5 g).
| Macronutrients | Soy flour, low-fat | Natto |
|---|---|---|
| Calories | 374 kcal | 212 kcal |
| Protein | 45.5 g | 17.7 g |
| Total Fat | 8.9 g | 11.0 g |
| Total Carbohydrate | 34.9 g | 14.4 g |
| Dietary Fiber | 16.0 g | 5.4 g |
| Total Sugars | 10.5 g | 4.9 g |
| Water | 4.6 g | 55.0 g |
| Carbohydrates | Soy flour, low-fat | Natto |
|---|---|---|
| Total Carbohydrate | 34.9 g | 14.4 g |
| Dietary Fiber | 16.0 g | 5.4 g |
| Starch | 5.3 g | ~ |
| Total Sugars | 10.5 g | 4.9 g |
| Fats & Fatty Acids | Soy flour, low-fat | Natto |
|---|---|---|
| Total Fat | 8.9 g | 11.0 g |
| Saturated Fat | 1.3 g | 1.6 g |
| Monounsaturated Fat | 1.5 g | 2.4 g |
| Polyunsaturated Fat | 4.2 g | 6.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 555.0 mg | 734.0 mg |
| Omega-6 Fatty Acids | 3,660.0 mg | 5,476.0 mg |
| Protein & Amino Acids | Soy flour, low-fat | Natto |
|---|---|---|
| Protein | 45.5 g | 17.7 g |
| Histidine | ~ | 512.0 mg |
| Isoleucine | ~ | 931.0 mg |
| Leucine | ~ | 1,509.0 mg |
| Lysine | ~ | 1,145.0 mg |
| Methionine | ~ | 208.0 mg |
| Phenylalanine | ~ | 941.0 mg |
| Threonine | ~ | 813.0 mg |
| Tryptophan | ~ | 223.0 mg |
| Valine | ~ | 1,018.0 mg |
| Alanine | ~ | 798.0 mg |
| Arginine | ~ | 909.0 mg |
| Aspartic Acid | ~ | 1,956.0 mg |
| Cystine | ~ | 220.0 mg |
| Glutamic Acid | ~ | 3,337.0 mg |
| Glycine | ~ | 646.0 mg |
| Proline | ~ | 1,403.0 mg |
| Serine | ~ | 1,121.0 mg |
| Tyrosine | ~ | 556.0 mg |
| Vitamins | Soy flour, low-fat | Natto |
|---|---|---|
| Vitamin A (RAE) | 2.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 13.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.6 mg | 0.0 mg |
| Vitamin K | 3.9 mcg | 23.1 mcg |
| Thiamin (B1) | 1.1 mg | 0.2 mg |
| Riboflavin (B2) | 0.3 mg | 0.2 mg |
| Niacin (B3) | 3.0 mg | 0.0 mg |
| Vitamin B6 | 1.1 mg | 0.1 mg |
| Folate (B9) | 289.0 mcg | 8.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.6 mg | 0.2 mg |
| Choline | 191.7 mg | 57.0 mg |
| Betaine | 2.8 mg | ~ |
| Minerals | Soy flour, low-fat | Natto |
|---|---|---|
| Calcium | 285.0 mg | 217.0 mg |
| Iron | 8.2 mg | 8.6 mg |
| Magnesium | 285.0 mg | 115.0 mg |
| Phosphorus | 675.0 mg | 174.0 mg |
| Potassium | 2,090.0 mg | 729.0 mg |
| Sodium | 9.0 mg | 7.0 mg |
| Zinc | 4.1 mg | 3.0 mg |
| Copper | 1.6 mg | 0.7 mg |
| Manganese | 3.2 mg | 1.5 mg |
| Selenium | 58.9 mcg | 8.8 mcg |
| Sterols | Soy flour, low-fat | Natto |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soy flour, low-fat | Natto |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 6.0 g | 1.9 g |
Frequently asked questions
Which has fewer calories, Soy flour, low-fat or Natto?
Natto has fewer calories: 374 kcal for Soy flour, low-fat vs 212 kcal for Natto per 100 g.
Which has more protein, Soy flour, low-fat or Natto?
Soy flour, low-fat has more protein: 45.5 g for Soy flour, low-fat vs 17.7 g for Natto per 100 g.
Which has more fiber, Soy flour, low-fat or Natto?
Soy flour, low-fat has more fiber: 16.0 g for Soy flour, low-fat vs 5.4 g for Natto per 100 g.
Is Soy flour, low-fat or Natto healthier?
Natto is lower in calories, and Soy flour, low-fat is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.