Edamame vs Natto – Which is Healthier?

Our Verdict

When comparing edamame to nattō, we picked the nattō.

Why?

Yes, they are both soy beans, but in the battle of young and green vs old and fermented, there are some important differences:

In terms of macros, nattō has nearly 2x the protein for only slightly more carbs, and slightly more fiber, as well as more fat, but it’s not much and it’s a healthy profile, mostly polyunsaturated. All in all, a win for nattō in the macros category.

In the category of vitamins, edamame has more of vitamins B1, B5, B9, E, and K, while nattō has more of vitamins B2, B6, and C, this a 5:3 win for edamame in this round.

When it comes to minerals, edamame is not higher in any minerals, while nattō has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for nattō.

A word on phytoestrogens: soy in general contains these, including both of these iterations of soy, and/but the human body can’t use plant estrogens as such. What it can do, however, is break them down and use the bits to make human estradiol, if and only if you have ovaries that are present and operational (so, no menopause and/or bilateral ovariectomy). Either way, there’s nothing to set one ahead of the other in this matter in this head-to-head.

As an extra point in nattō’s favor, nattō is, like many fermented foods, extra-good for gut health by bringing a wealth of beneficial bacteria. Edamame is also good for gut health (just by virtue of being an edible plant and containing fiber), but not on the same level as nattō.

Adding up the sections makes a clear win for nattō, but by all means enjoy either or both—diversity is good!

Want to learn more?

You might like:

21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nattō features in the method!

Enjoy!