Comparing Nutrients in 100 calories MisoVS Natto

Weight per 100 calories

Miso

50.5g

Natto

47.4g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 100 calories - Miso or Natto?

Macros Ratio

Protein Fat Carbs

Miso

25%

26%

49%

Natto

34%

44%

22%

100 kcal ▼

Macro Nutrients

Misovs Natto

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.13%3.04g

Fat

5.37%5.2g

3.04 gvs5.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.52g

Saturated Fat

2.36%0.75g

0.52 gvs0.75 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.8%0.2g

Omega 3

21.7%0.35g

0.2 gvs0.35 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.36%1.25g

Omega 6

15.3%2.6g

1.25 gvs2.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.86%13g

Carbohydrate

4.62%6g

13 gvs6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.3%3.13g

Sugars

3.2%2.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.13 gvs2.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.18%3.03g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

3.03 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.18%2.73g

Fiber

6.73%2.56g

2.73 gvs2.56 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.5%6.46g

Protein

16.4%9.2g

6.46 gvs9.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Misovs Natto

0.22%2.02μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.02 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.12%0.049mg

Vitamin B1

6.3%0.076mg

Thiamine

0.049 mgvs0.076 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.05%0.12mg

Vitamin B2

6.93%0.09mg

Riboflavin

0.12 mgvs0.09 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.86%0.46mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs0 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.4%0.17mg

Vitamin B5

2.04%0.1mg

Pantothenic acid

0.17 mgvs0.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.73%0.1mg

Vitamin B6

4.74%0.062mg

Pyridoxine

0.1 mgvs0.062 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.4%9.6μg

Vitamin B9

0.95%3.8μg

Folates and Folic Acid

9.6 μgvs3.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.7%0.04μg

Vitamin B12

0%0μg

Cobalamin

0.04 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

6.85%6.16mg

Ascorbic acid

0 mgvs6.16 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.034%0.005mg

Vitamin E

0.032%0.005mg

Tocopherols and Tocotrienols

0.005 mgvs0.005 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.3%14.8μg

Vitamin K

9.12%11μg

Phytomenadione or phylloquinone

14.8 μgvs11 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Misovs Natto

2.88%28.8mg

Calcium

10.3%103mg

28.8 mgvs103 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.6%0.21mg

Copper

35%0.32mg

0.21 mgvs0.32 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15.7%1.26mg

Iron

51%4.08mg

1.26 mgvs4.08 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.77%24.2mg

Magnesium

13%54.5mg

24.2 mgvs54.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.43mg

Manganese

31.5%0.72mg

0.43 mgvs0.72 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.5%80.3mg

Phosphorus

11.8%82.5mg

80.3 mgvs82.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.1%106mg

Potassium

10%345mg

106 mgvs345 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.43%3.54μg

Selenium

7.6%4.17μg

3.54 μgvs4.17 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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126%1883mg

Sodium

0.22%3.3mg

1883 mgvs3.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.8%1.3mg

Zinc

13%1.44mg

1.3 mgvs1.44 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.59%21.7g

Water

0.7%26g

21.7 gvs26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Miso vs Natto:

Miso has 1.3 times more Vitamin B2, more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Natto.
While Natto contains 1.5 times more Vitamin B1 and more Vitamin C than Miso.
Both Miso as well as Natto have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Miso vs Natto:

Miso has 567.5 times more Sodium than Natto.
While Natto contains 3.6 times more Calcium, 1.5 times more Copper, 3.2 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese and 3.3 times more Potassium than Miso.
Both Miso and Natto have similar amounts of Phosphorus, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Miso has 2.1 times more Carbohydrate and 1.4 times more Sugars than Natto.
While Natto contains 1.7 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Omega 3, 2.1 times more Omega 6 and 1.4 times more Protein than Miso.
Both Miso and Natto have similar amounts of Energy and Fiber per 100 kcal.
Both Miso as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

MisoVS TempehNattoVS Tempeh

Compare Foods

Comparing Nutrients in 100 calories MisoVS Natto

Weight per 100 calories

Which food has more nutrients per 100 calories - Miso or Natto?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: