Soybeans, mature seeds, raw vs Natto
Nutrition comparison per 100 g.
Soybeans, mature seeds, raw
446 kcal
Natto
212 kcal
Calories
446 kcal
212 kcal
Protein
36.5 g
17.7 g
Carbs
30.2 g
14.4 g
Fiber
9.3 g
5.4 g
Sugars
7.3 g
4.9 g
Fat
19.9 g
11.0 g
Sodium
2 mg
7 mg
Key takeaways
- Natto has 52% fewer calories (212 kcal vs 446 kcal).
- Soybeans, mature seeds, raw has more protein (36.5 g vs 17.7 g).
- Natto has more carbs (14.4 g vs 30.2 g).
- Soybeans, mature seeds, raw has more fiber (9.3 g vs 5.4 g).
- Natto has more sugars (4.9 g vs 7.3 g).
| Macronutrients | Soybeans, mature seeds, raw | Natto |
|---|---|---|
| Calories | 446 kcal | 212 kcal |
| Protein | 36.5 g | 17.7 g |
| Total Fat | 19.9 g | 11.0 g |
| Total Carbohydrate | 30.2 g | 14.4 g |
| Dietary Fiber | 9.3 g | 5.4 g |
| Total Sugars | 7.3 g | 4.9 g |
| Water | 8.5 g | 55.0 g |
| Carbohydrates | Soybeans, mature seeds, raw | Natto |
|---|---|---|
| Total Carbohydrate | 30.2 g | 14.4 g |
| Dietary Fiber | 9.3 g | 5.4 g |
| Total Sugars | 7.3 g | 4.9 g |
| Fats & Fatty Acids | Soybeans, mature seeds, raw | Natto |
|---|---|---|
| Total Fat | 19.9 g | 11.0 g |
| Saturated Fat | 2.9 g | 1.6 g |
| Monounsaturated Fat | 4.4 g | 2.4 g |
| Polyunsaturated Fat | 11.3 g | 6.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 1,330.0 mg | 734.0 mg |
| Omega-6 Fatty Acids | 9,925.0 mg | 5,476.0 mg |
| Protein & Amino Acids | Soybeans, mature seeds, raw | Natto |
|---|---|---|
| Protein | 36.5 g | 17.7 g |
| Histidine | 1,097.0 mg | 512.0 mg |
| Isoleucine | 1,971.0 mg | 931.0 mg |
| Leucine | 3,309.0 mg | 1,509.0 mg |
| Lysine | 2,706.0 mg | 1,145.0 mg |
| Methionine | 547.0 mg | 208.0 mg |
| Phenylalanine | 2,122.0 mg | 941.0 mg |
| Threonine | 1,766.0 mg | 813.0 mg |
| Tryptophan | 591.0 mg | 223.0 mg |
| Valine | 2,029.0 mg | 1,018.0 mg |
| Alanine | 1,915.0 mg | 798.0 mg |
| Arginine | 3,153.0 mg | 909.0 mg |
| Aspartic Acid | 5,112.0 mg | 1,956.0 mg |
| Cystine | 655.0 mg | 220.0 mg |
| Glutamic Acid | 7,874.0 mg | 3,337.0 mg |
| Glycine | 1,880.0 mg | 646.0 mg |
| Proline | 2,379.0 mg | 1,403.0 mg |
| Serine | 2,357.0 mg | 1,121.0 mg |
| Tyrosine | 1,539.0 mg | 556.0 mg |
| Vitamins | Soybeans, mature seeds, raw | Natto |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 0.0 mcg |
| Vitamin C | 6.0 mg | 13.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 0.0 mg |
| Vitamin K | 47.0 mcg | 23.1 mcg |
| Thiamin (B1) | 0.9 mg | 0.2 mg |
| Riboflavin (B2) | 0.9 mg | 0.2 mg |
| Niacin (B3) | 1.6 mg | 0.0 mg |
| Vitamin B6 | 0.4 mg | 0.1 mg |
| Folate (B9) | 375.0 mcg | 8.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.8 mg | 0.2 mg |
| Choline | 115.9 mg | 57.0 mg |
| Betaine | 2.1 mg | ~ |
| Minerals | Soybeans, mature seeds, raw | Natto |
|---|---|---|
| Calcium | 277.0 mg | 217.0 mg |
| Iron | 15.7 mg | 8.6 mg |
| Magnesium | 280.0 mg | 115.0 mg |
| Phosphorus | 704.0 mg | 174.0 mg |
| Potassium | 1,797.0 mg | 729.0 mg |
| Sodium | 2.0 mg | 7.0 mg |
| Zinc | 4.9 mg | 3.0 mg |
| Copper | 1.7 mg | 0.7 mg |
| Manganese | 2.5 mg | 1.5 mg |
| Selenium | 17.8 mcg | 8.8 mcg |
| Sterols | Soybeans, mature seeds, raw | Natto |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 161.0 mg | ~ |
| Other | Soybeans, mature seeds, raw | Natto |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 4.9 g | 1.9 g |
Frequently asked questions
Which has fewer calories, Soybeans, mature seeds, raw or Natto?
Natto has fewer calories: 446 kcal for Soybeans, mature seeds, raw vs 212 kcal for Natto per 100 g.
Which has more protein, Soybeans, mature seeds, raw or Natto?
Soybeans, mature seeds, raw has more protein: 36.5 g for Soybeans, mature seeds, raw vs 17.7 g for Natto per 100 g.
Which has more fiber, Soybeans, mature seeds, raw or Natto?
Soybeans, mature seeds, raw has more fiber: 9.3 g for Soybeans, mature seeds, raw vs 5.4 g for Natto per 100 g.
Is Soybeans, mature seeds, raw or Natto healthier?
Natto is lower in calories, and Soybeans, mature seeds, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.