Comparing Nutrients in 100 calories NattoVS Tempeh

Weight per 100 calories

Natto

47.4g

Tempeh

52g

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

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

Macros Ratio

Protein Fat Carbs

Natto

34%

44%

22%

Tempeh

39%

47%

14%

100 kcal ▼

Macro Nutrients

Nattovs Tempeh

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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5.37%5.2g

Fat

5.8%5.63g

5.2 gvs5.63 g

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

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2.36%0.75g

Saturated Fat

4.13%1.32g

0.75 gvs1.32 g

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

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21.7%0.35g

Omega 3

8.07%0.13g

0.35 gvs0.13 g

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

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15.3%2.6g

Omega 6

12.4%2.1g

2.6 gvs2.1 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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4.62%6g

Carbohydrate

3.06%3.98g

6 gvs3.98 g

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

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3.2%2.3g

Sugars

1.94%1.4g

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

2.3 gvs1.4 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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6.73%2.56g

Fiber

5.07%1.93g

2.56 gvs1.93 g

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

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16.4%9.2g

Protein

19%10.6g

9.2 gvs10.6 g

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

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Vitamins

Nattovs Tempeh

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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6.3%0.076mg

Vitamin B1

3.4%0.041mg

Thiamine

0.076 mgvs0.041 mg

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

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6.93%0.09mg

Vitamin B2

14.3%0.19mg

Riboflavin

0.09 mgvs0.19 mg

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

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0%0mg

Vitamin B3

8.6%1.38mg

Niacin, nicotinic acid, niacinamide

0 mgvs1.38 mg

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

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2.04%0.1mg

Vitamin B5

2.9%0.14mg

Pantothenic acid

0.1 mgvs0.14 mg

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

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4.74%0.062mg

Vitamin B6

8.6%0.11mg

Pyridoxine

0.062 mgvs0.11 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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0.95%3.8μg

Vitamin B9

3.13%12.5μg

Folates and Folic Acid

3.8 μgvs12.5 μg

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

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0%0μg

Vitamin B12

1.74%0.042μg

Cobalamin

0 μgvs0.042 μg

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

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6.85%6.16mg

Vitamin C

0%0mg

Ascorbic acid

6.16 mgvs0 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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0.032%0.005mg

Vitamin E

1.4%0.21mg

Tocopherols and Tocotrienols

0.005 mgvs0.21 mg

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

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9.12%11μg

Vitamin K

8.38%10μg

Phytomenadione or phylloquinone

11 μgvs10 μg

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

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Minerals

Nattovs Tempeh

10.3%103mg

Calcium

5.8%58mg

103 mgvs58 mg

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

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35%0.32mg

Copper

32.4%0.29mg

0.32 mgvs0.29 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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51%4.08mg

Iron

17.6%1.4mg

4.08 mgvs1.4 mg

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

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13%54.5mg

Magnesium

10%42mg

54.5 mgvs42 mg

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

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31.5%0.72mg

Manganese

29.4%0.68mg

0.72 mgvs0.68 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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11.8%82.5mg

Phosphorus

19.8%139mg

82.5 mgvs139 mg

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

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10%345mg

Potassium

6.3%215mg

345 mgvs215 mg

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

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7.6%4.17μg

Selenium

0%0μg

4.17 μgvs0 μg

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

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0.22%3.3mg

Sodium

0.31%4.7mg

3.3 mgvs4.7 mg

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

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13%1.44mg

Zinc

5.4%0.59mg

1.44 mgvs0.59 mg

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

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0.7%26g

Water

0.84%31g

26 gvs31 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 Natto vs Tempeh:

Natto has 1.9 times more Vitamin B1 and more Vitamin C than Tempeh.
While Tempeh contains 2.1 times more Vitamin B2, more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and 44 times more Vitamin E than Natto.
Both Natto and Tempeh have similar amounts of Vitamin K per 100 kcal.
Both Natto as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Natto vs Tempeh:

Natto has 1.8 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Potassium, more Selenium and 2.4 times more Zinc than Tempeh.
While Tempeh contains 1.7 times more Phosphorus than Natto.
Both Natto and Tempeh have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Natto has 2.7 times more Omega 3, 1.2 times more Omega 6, 1.5 times more Carbohydrate, 1.6 times more Sugars and 1.3 times more Fiber than Tempeh.
While Tempeh contains 1.8 times more Saturated Fat than Natto.
Both Natto and Tempeh have similar amounts of Energy, Fat and Protein per 100 kcal.
Both Natto as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

NattoVS Soy FlourTempehVS Soy Flour

Compare Foods

Comparing Nutrients in 100 calories NattoVS Tempeh

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: