Quick Summary
When to Choose Seitan (Wheat Gluten)
Choose Seitan (Wheat Gluten) for more protein (25g vs 18g) per 100g. It is also lower in calories (122 vs 212 per 100g).
When to Choose Natto
Choose Natto for more iron (7.8mg vs 1.6mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Seitan (Wheat Gluten) | Natto | Winner |
|---|---|---|---|
| Calories | 122.4 | 212 | 🏆 Seitan (Wheat Gluten) |
| Protein | 24.7g | 17.8g | 🏆 Seitan (Wheat Gluten) |
| Carbohydrates | 9.4g | 14.2g |
Key Vitamins & Minerals
Iron
🏆 Natto has 4.7x more
Health Benefits Comparison
Seitan (Wheat Gluten) Benefits
- Very high protein comparable to meat
- Very low fat - leaner than most proteins
- Iron supports energy production
- Versatile meat-like texture
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
Seitan (Wheat Gluten): Moderate
Natto: Moderate
🕒 Preparation
Seitan (Wheat Gluten): Easy
Natto: Easy
📦 Storage
Seitan (Wheat Gluten): Refrigerate
Natto: Refrigerate
🍽️ Versatility
Seitan (Wheat Gluten): Very versatile
Natto: Very versatile
The Bottom Line
Both Seitan (Wheat Gluten) and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Seitan (Wheat Gluten) if: Choose Seitan (Wheat Gluten) for more protein (25g vs 18g) per 100g. It is also lower in calories (122 vs 212 per 100g).
Choose Natto if: Choose Natto for more iron (7.8mg vs 1.6mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Seitan (Wheat Gluten) and Natto in Nutrivio
Compare how Seitan (Wheat Gluten) and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
