Comparing Nutrients in 500 calories NattoVS Tempeh

Weight per 500 calories

Natto

237g

Tempeh

260g

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

Which food has more nutrients per 500 calories - Natto or Tempeh?

Macros Ratio

Protein Fat Carbs

Natto

34%

44%

22%

Tempeh

39%

47%

14%

500 kcal ▼

Macro Nutrients

Nattovs Tempeh

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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27%26g

Fat

29%28g

26 gvs28 g

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

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11.8%3.77g

Saturated Fat

20.7%6.6g

3.77 gvs6.6 g

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

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109%1.74g

Omega 3

40.4%0.65g

1.74 gvs0.65 g

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

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76.3%13g

Omega 6

62%10.6g

13 gvs10.6 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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23%30g

Carbohydrate

15.3%20g

30 gvs20 g

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

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16%11.6g

Sugars

9.7%7.03g

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

11.6 gvs7.03 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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33.7%12.8g

Fiber

25.4%9.64g

12.8 gvs9.64 g

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

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82%46g

Protein

94%53g

46 gvs53 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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31.6%0.38mg

Vitamin B1

17%0.2mg

Thiamine

0.38 mgvs0.2 mg

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

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34.6%0.45mg

Vitamin B2

71.7%0.93mg

Riboflavin

0.45 mgvs0.93 mg

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

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0%0mg

Vitamin B3

43%6.88mg

Niacin, nicotinic acid, niacinamide

0 mgvs6.88 mg

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

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10%0.51mg

Vitamin B5

14.5%0.72mg

Pantothenic acid

0.51 mgvs0.72 mg

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

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23.7%0.31mg

Vitamin B6

43%0.56mg

Pyridoxine

0.31 mgvs0.56 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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4.74%19μg

Vitamin B9

15.6%62.5μg

Folates and Folic Acid

19 μgvs62.5 μg

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

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0%0μg

Vitamin B12

8.7%0.21μg

Cobalamin

0 μgvs0.21 μg

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

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34.2%31mg

Vitamin C

0%0mg

Ascorbic acid

31 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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0.16%0.024mg

Vitamin E

6.94%1.04mg

Tocopherols and Tocotrienols

0.024 mgvs1.04 mg

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

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45.6%54.7μg

Vitamin K

42%50.3μg

Phytomenadione or phylloquinone

54.7 μgvs50.3 μg

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

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Minerals

Nattovs Tempeh

51.4%514mg

Calcium

29%289mg

514 mgvs289 mg

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

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176%1.6mg

Copper

162%1.46mg

1.6 mgvs1.46 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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255%20.4mg

Iron

88%7.03mg

20.4 mgvs7.03 mg

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

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65%273mg

Magnesium

50.2%211mg

273 mgvs211 mg

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

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157%3.62mg

Manganese

147%3.4mg

3.62 mgvs3.4 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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59%412mg

Phosphorus

99%693mg

412 mgvs693 mg

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

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51%1727mg

Potassium

31.6%1073mg

1727 mgvs1073 mg

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

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38%21μg

Selenium

0%0μg

21 μgvs0 μg

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

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1.1%16.6mg

Sodium

1.56%23.4mg

16.6 mgvs23.4 mg

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

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65.3%7.2mg

Zinc

27%2.97mg

7.2 mgvs2.97 mg

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

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3.52%130g

Water

4.2%155g

130 gvs155 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Natto as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Natto as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

NattoVS Soy FlourTempehVS Soy Flour

Compare Foods

Comparing Nutrients in 500 calories NattoVS Tempeh

Weight per 500 calories

Which food has more nutrients per 500 calories - Natto or Tempeh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: