Comparing Nutrients in 300 calories NattoVS Tempeh

Weight per 300 calories

Natto

142g

Tempeh

156g

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

Which food has more nutrients per 300 calories - Natto or Tempeh?

Macros Ratio

Protein Fat Carbs

Natto

34%

44%

22%

Tempeh

39%

47%

14%

300 kcal ▼

Macro Nutrients

Nattovs Tempeh

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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16%15.6g

Fat

17.4%17g

15.6 gvs17 g

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

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7.07%2.26g

Saturated Fat

12.4%3.97g

2.26 gvs3.97 g

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

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65.2%1.04g

Omega 3

24.2%0.39g

1.04 gvs0.39 g

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

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45.8%7.8g

Omega 6

37.2%6.33g

7.8 gvs6.33 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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14%18g

Carbohydrate

9.2%12g

18 gvs12 g

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

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9.6%6.95g

Sugars

5.8%4.2g

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

6.95 gvs4.2 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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20.2%7.68g

Fiber

15.2%5.8g

7.68 gvs5.8 g

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

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49.3%27.6g

Protein

56.6%31.7g

27.6 gvs31.7 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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19%0.23mg

Vitamin B1

10%0.12mg

Thiamine

0.23 mgvs0.12 mg

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

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20.8%0.27mg

Vitamin B2

43%0.56mg

Riboflavin

0.27 mgvs0.56 mg

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

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0%0mg

Vitamin B3

25.8%4.13mg

Niacin, nicotinic acid, niacinamide

0 mgvs4.13 mg

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

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6.1%0.31mg

Vitamin B5

8.7%0.43mg

Pantothenic acid

0.31 mgvs0.43 mg

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

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14.2%0.18mg

Vitamin B6

26%0.34mg

Pyridoxine

0.18 mgvs0.34 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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2.84%11.4μg

Vitamin B9

9.38%37.5μg

Folates and Folic Acid

11.4 μgvs37.5 μg

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

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0%0μg

Vitamin B12

5.2%0.13μg

Cobalamin

0 μgvs0.13 μg

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

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20.5%18.5mg

Vitamin C

0%0mg

Ascorbic acid

18.5 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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0.095%0.014mg

Vitamin E

4.17%0.63mg

Tocopherols and Tocotrienols

0.014 mgvs0.63 mg

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

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27.4%33μg

Vitamin K

25%30μg

Phytomenadione or phylloquinone

33 μgvs30 μg

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

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Minerals

Nattovs Tempeh

31%309mg

Calcium

17.3%173mg

309 mgvs173 mg

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

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105%0.95mg

Copper

97%0.88mg

0.95 mgvs0.88 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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153%12.2mg

Iron

52.7%4.2mg

12.2 mgvs4.2 mg

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

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39%164mg

Magnesium

30%127mg

164 mgvs127 mg

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

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94%2.17mg

Manganese

88.3%2.03mg

2.17 mgvs2.03 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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35.3%247mg

Phosphorus

59.4%416mg

247 mgvs416 mg

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

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30.5%1036mg

Potassium

19%644mg

1036 mgvs644 mg

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

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22.7%12.5μg

Selenium

0%0μg

12.5 μgvs0 μg

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

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0.66%9.95mg

Sodium

0.94%14mg

9.95 mgvs14 mg

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

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39%4.3mg

Zinc

16%1.8mg

4.3 mgvs1.8 mg

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

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2.1%78.2g

Water

2.5%93g

78.2 gvs93 g

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

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Lets compare vitamin content per 300 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 300 kcal.
Both Natto as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Natto as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

NattoVS Soy FlourTempehVS Soy Flour

Compare Foods

Comparing Nutrients in 300 calories NattoVS Tempeh

Weight per 300 calories

Which food has more nutrients per 300 calories - Natto or Tempeh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: