Quick Summary
When to Choose Tofu (Firm)
When to Choose Natto
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Tofu (Firm) | Natto | Winner |
|---|---|---|---|
| Calories | 144 | 106 | 🏆 Natto |
| Protein | 17.3g | 8.9g | 🏆 Tofu (Firm) |
| Carbohydrates | 2.8g | 7.1g | |
| Total Fat | 9g | 0g |
Key Vitamins & Minerals
Calcium
🏆 Tofu (Firm) has 3.2x more
Iron
🏆 Natto has 44% more
Magnesium
Health Benefits Comparison
Tofu (Firm) Benefits
- Complete plant-based protein with all amino acids
- Good source of calcium (when calcium-set)
- Contains isoflavones for hormonal balance
- Low in saturated fat
- Versatile and easily absorbs flavors
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
Tofu (Firm): Moderate
Natto: Moderate
🕒 Preparation
Tofu (Firm): Easy
Natto: Easy
📦 Storage
Tofu (Firm): Refrigerate
Natto: Refrigerate
🍽️ Versatility
Tofu (Firm): Very versatile
Natto: Very versatile
The Bottom Line
Both Tofu (Firm) and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tofu (Firm) if:
Choose Natto if:
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tofu (Firm) and Natto in Nutrivio
Compare how Tofu (Firm) and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
