Quick Summary
When to Choose Eggs
Choose Eggs for fewer calories (155 vs 212 per 100g).
When to Choose Natto
Choose Natto for more fiber (5g vs 0g), more iron (7.8mg vs 1.8mg), and more protein (18g vs 13g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Eggs | Natto | Winner |
|---|---|---|---|
| Calories | 155 | 212 | 🏆 Eggs |
| Protein | 12.6g | 17.8g | 🏆 Natto |
| Carbohydrates | 1.1g | 14.2g | |
| Total Fat | 10.6g | 0g |
Key Vitamins & Minerals
Iron
🏆 Natto has 4.3x more
Health Benefits Comparison
Eggs Benefits
- Complete, highly bioavailable protein
- Excellent source of choline for brain health
- Contains lutein and zeaxanthin for eye health
- One of few food sources of vitamin D
- Supports healthy metabolism with B vitamins
Natto Benefits
- Highest vitamin K2 source (870µg per 100g) directs calcium to bones and away from arteries
- Nattokinase enzyme supports healthy blood clotting and circulation
- Complete protein (17.7g per 100g) with improved digestibility from fermentation
- Probiotic Bacillus subtilis supports gut health and vitamin production
Practical Considerations
💰 Cost
Eggs: Moderate
Natto: Moderate
🕒 Preparation
Eggs: Easy
Natto: Easy
📦 Storage
Eggs: Refrigerate
Natto: Refrigerate
🍽️ Versatility
Eggs: Very versatile
Natto: Very versatile
The Bottom Line
Both Eggs and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Eggs if: Choose Eggs for fewer calories (155 vs 212 per 100g).
Choose Natto if: Choose Natto for more fiber (5g vs 0g), more iron (7.8mg vs 1.8mg), and more protein (18g vs 13g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Eggs and Natto in Nutrivio
Compare how Eggs and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
