Which One Comes Out in Top in The Battle of Nutrition: Natto or Stinky Tofu??

Wondering which one will be better, natto vs stinky tofu? An in-depth discussion about these two fermented soy products will give you the clarity choose the right one

As a nutritionist, I will discuss the differences between natto and stinky tofu. Read along to find out how they differ from each other. 

Natto vs Stinky Tofu: Fermented Food Faceoff 

Let’s go ahead with a quick look at the different aspects of natto vs stinky tofu: 

*Source: USDA; Quantity defined is 100 grams

Natto vs Stinky Tofu: Know the Ingredients, Origin and the Preparation

Natto is a traditional staple food of Japan. It is made with whole boiled soybeans which are fermented with a strain of yeast culture called Bacillus Subtilis. The size of soybeans can vary from large to small.

Stinky Tofu is a Taiwanese street food which is commonly known as Chou Tofu. It is prepared with tofu which is fermented in a stinky brine. This brine can be made with fermented bean curd, vegetables, eggs, herbs, shrimp etc. 

Difference in the Taste & Texture of Natto vs Stinky Tofu

Natto and stinky tofu are known for their pungent smell. However, if you can pass this, you will be able to enjoy them. Natto has a slimy texture and an earthy savory taste. 

Stinky tofu tastes salty, nutty and earthy. It has a soft texture from inside and is firm on the outside. There are many different colors of stinky tofu like black, brown or green depending on how long they were fermented. 

What Is the Suggested Daily Intake of Natto vs Stinky Tofu?

Natto and stinky tofu both are gaining popularity throughout the world despite their strong odor.  Both these nutrient rich products are loaded with many health benefits.

Normally, you can have 3 servings of soy products a day. Based on that 50-100 grams of natto or stinky tofu can be added to your regular diet. Start with small quantities if you are having them for the first time.

Know the Calorific Difference Between Natto vs Stinky Tofu

There is a significant difference between natto and stinky tofu in terms of calories. Stinky tofu has less calories compared to natto. 

This makes stinky tofu a popular vegan choice among those who are on a weight loss journey or simply don’t want to consume calorie dense foods. 

Natto or Stinky Tofu: Which Will Give You More Carbs?

Carbs are one of the macronutrients which are made of sugar, starch and dietary fiber. Carbs provide you energy for day-to-day work. Your carb needs vary with factors including age, gender and activity level. 

Stinky tofu contains less carbs compared to natto. Stinky tofu is an ideal option for a vegan keto diet, which includes low carbohydrates foods and beverages. 

How do Natto & Stinky Tofu Fare Against The Regular Tofu?

| Natto vs Regular Tofu  |

| Stinky Tofu vs Regular Tofu |

Natto vs Stinky Tofu: Which Has More Fat Content?

Stinky Tofu and natto both are low in cholesterol. However, due to medical or fitness reasons, if you want to avoid fat rich foods then stinky tofu is a better option for you. 

Stinky Tofu has half of the fat content of natto. It also has less saturated fat compared to natto. Saturated fat is considered bad for your heart health. 

Which Is a Better Protein Source: Natto or Stinky Tofu?

Protein is an essential micronutrient to build and maintain the strength of bones. Since the body can’t store protein, it is crucial to add it in your regular diet.

Natto and stinky tofu both are made of soybeans which is considered a complete protein. This means it gives you all essential 9 amino acids, which are components of protein. Both natto and stinky tofu contain almost the same level of protein.

A Calcium Rich Option: Natto or Stinky Tofu?

Calcium is a crucial mineral for the bones and teeth. Calcium is a vital micronutrient especially for children, pregnant and post menopausal women.

Natto contains more calcium than stinky tofu. Therefore, it is a better pick to natto over stinky tofu to get a sufficient amount of calcium. 

Natto vs Stinky Tofu: How Much Fiber Will You Get?

Fiber is needed to maintain digestive health, to control the sugar level, cholesterol etc.Natto is made of whole soybeans, hence it has more fiber content than stinky tofu.

Tofu is made from soy milk. The process of making soy milk takes away most of the fiber of soybeans. Due to this stinky tofu has much less fiber than natto.

Natto or Stinky Tofu: Which One Is More Nutrient-Dense?

Natto and stinky tofu both contain helpful microorganisms called probotics which promote your digestive system. Both are also high sources of complete protein.

Natto is a rich source of calcium and fiber; whereas stinky tofu has lower calories and carbs. It  has a natural enzyme called nattokinase which has many scientifically-proven health benefits.

On the other hand stinky tofu contains is Equol, soy based compound which is especially beneficial for menopausal women. 

Hence, in terms of nutritional diversity, it is difficult to choose one over another since they have their own specific benefits. 

Natto vs Stinky Tofu: What Is the Right Time to Have Them?

Natto is eaten as a breakfast staple food in Japan. It is used as the topping for rice or inside a rice ball known as onigiri. However, I will suggest you add it to your lunch if you are new to it.  

Stinky tofu is a traditional night market food in Taiwan. People usually eat it as a snack in the evening. Since it is a low calorie soy product it is a perfect supper idea. 

Better for Gut Health: Natto or Stinky Tofu

Healthy digestive system is critical to develop your immunity and it impacts your overall physical and mental health. 

Natto and stinky tofu are fermented foods with many gut flora bacteria. However, since natto has more fiber compared to stinky tofu, it is a better choice to maintain bowel health. 

Natto vs Stinky Tofu: Are They Favorable to Dental Health?

Natto and stinky tofu contain friendly bacteria which helps to prevent oral infection and reduces the impact of bad bacteria. 

Additionally, natto has more calcium compared to stinky tofu, which is an essential mineral for strong teeth. This gives it an advantage over stinky tofu for dental health. 

Bone Health Outcomes of Natto vs Stinky Tofu 

Both natto and stinky tofu are plant based protein sources which can be easily absorbed by the body. 

Besides that, they both have minerals such as calcium, iron, magnesium and copper, which are important to maintain strong bones. Since natto has more calcium and other micronutrients, it is considered better than stinky tofu for bones. 

How Versatile Are Natto vs StinkyTofu?

Natto and stinky tofu, both can be added to your diet in many different ways. Natto is usually eaten with sticky rice. Mix it with soy or mustard sauce to enhance its flavor. You can also add it to your salad or as a topping of pizza. 

Compared to natto, stinky tofu is more versatile. You can fry it, steam or boil it to enjoy. It can also be eaten straight with soy sauce, green onion and grated radish to enhance the flavor. Stinky tofu soup is one of my most favorite ways to have it. 

Natto or Stinky Tofu:  Which Can Be Stored for Longer?

Once opened, both natto and stinky tofu have a life span around 4-5 days. However, you must store them in the fridge.

If the store bought packs are not opened then follow the mentioned expiry date. You should get fresh natto whereas older stinky tofu is more preferable. 

In conclusion, natto and stinky tofu both may smell bad, but they have many many health benefits. You can pick any depending on the availability and your preferences. 

Hope you got clarity about natto vs stinky tofu and it will help you to make an informed decision.