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Nattō vs. Rice — In-Depth Nutrition Comparison

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How are Nattō and Rice different?

  • Nattō is higher than Rice in Iron, Copper, Manganese, Magnesium, Zinc, Calcium, Potassium, Fiber, Vitamin K, and Phosphorus.
  • Nattō covers your daily need of Iron 93% more than Rice.

Natto and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Nattō vs Rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
9
:
1
Rice
Contains more Calcium +2070%
Contains more Iron +616.7%
Contains more Magnesium +858.3%
Contains more Phosphorus +304.7%
Contains more Potassium +1982.9%
Contains more Zinc +518.4%
Contains more Copper +866.7%
Contains more Manganese +223.7%
Contains more Selenium +17.3%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +2070%
Contains more Iron +616.7%
Contains more Magnesium +858.3%
Contains more Phosphorus +304.7%
Contains more Potassium +1982.9%
Contains more Zinc +518.4%
Contains more Copper +866.7%
Contains more Manganese +223.7%
Contains more Selenium +17.3%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
4
:
5
Rice
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1361.5%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +300%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +81.4%
Contains more Folate +625%
Equal in Vitamin B1 - 0.163
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1361.5%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +300%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +81.4%
Contains more Folate +625%
Equal in Vitamin B1 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
3
:
2
Rice
Contains more Protein +621.2%
Contains more Fats +3828.6%
Contains more Other +352.4%
Contains more Carbs +122.2%
Contains more Water +24.4%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +621.2%
Contains more Fats +3828.6%
Contains more Other +352.4%
Contains more Carbs +122.2%
Contains more Water +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
:
1
Rice
Contains more Monounsaturated Fat +2661.4%
Contains more Polyunsaturated fat +8071.1%
Contains less Saturated Fat -95.2%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +2661.4%
Contains more Polyunsaturated fat +8071.1%
Contains less Saturated Fat -95.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Rice Opinion
Net carbs 7.28g 27.77g Rice
Protein 19.4g 2.69g Nattō
Fats 11g 0.28g Nattō
Carbs 12.68g 28.17g Rice
Calories 211kcal 130kcal Nattō
Sugar 4.89g 0.05g Rice
Fiber 5.4g 0.4g Nattō
Calcium 217mg 10mg Nattō
Iron 8.6mg 1.2mg Nattō
Magnesium 115mg 12mg Nattō
Phosphorus 174mg 43mg Nattō
Potassium 729mg 35mg Nattō
Sodium 7mg 1mg Rice
Zinc 3.03mg 0.49mg Nattō
Copper 0.667mg 0.069mg Nattō
Manganese 1.528mg 0.472mg Nattō
Selenium 8.8µg 7.5µg Nattō
Vitamin E 0.01mg 0.04mg Rice
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.163mg Rice
Vitamin B2 0.19mg 0.013mg Nattō
Vitamin B3 0mg 1.476mg Rice
Vitamin B5 0.215mg 0.39mg Rice
Vitamin B6 0.13mg 0.093mg Nattō
Folate 8µg 58µg Rice
Vitamin K 23.1µg 0µg Nattō
Tryptophan 0.223mg 0.031mg Nattō
Threonine 0.813mg 0.096mg Nattō
Isoleucine 0.931mg 0.116mg Nattō
Leucine 1.509mg 0.222mg Nattō
Lysine 1.145mg 0.097mg Nattō
Methionine 0.208mg 0.063mg Nattō
Phenylalanine 0.941mg 0.144mg Nattō
Valine 1.018mg 0.164mg Nattō
Histidine 0.512mg 0.063mg Nattō
Saturated Fat 1.591g 0.077g Rice
Monounsaturated Fat 2.43g 0.088g Nattō
Polyunsaturated fat 6.21g 0.076g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
13%
Rice
Minerals Daily Need Coverage Score
116%
Nattō
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 4.84g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.514g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.