Quick Summary
When to Choose Quinoa
Choose tofu for mild flavor, versatility in recipes, and higher protein per serving without fermentation taste.
When to Choose Natto
Choose natto for exceptional vitamin K2 content, probiotics from fermentation, and cardiovascular benefits.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Quinoa | Natto | Winner |
|---|---|---|---|
| Calories | 120 | 106 | 🏆 Natto |
| Protein | 4.4g | 8.9g | 🏆 Natto |
| Carbohydrates | 21.3g | 7.1g | |
| Fiber | 2.8g | 2.5g | 🏆 Quinoa |
| Total Fat | 1.9g | 0g |
Key Vitamins & Minerals
Iron
🏆 Natto has 2.6x more
Magnesium
🏆 Quinoa has 12% more
Health Benefits Comparison
Quinoa Benefits
- Complete protein source
- Supports muscle growth
- Gluten-free grain alternative
- Rich in antioxidants
- May help control blood sugar
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
Quinoa: Moderate
Natto: Moderate
🕒 Preparation
Quinoa: Easy
Natto: Easy
📦 Storage
Quinoa: Refrigerate
Natto: Refrigerate
🍽️ Versatility
Quinoa: Very versatile
Natto: Very versatile
The Bottom Line
Both Quinoa and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Quinoa if: Choose tofu for mild flavor, versatility in recipes, and higher protein per serving without fermentation taste.
Choose Natto if: Choose natto for exceptional vitamin K2 content, probiotics from fermentation, and cardiovascular benefits.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Quinoa and Natto in Nutrivio
Compare how Quinoa and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
