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  6. Nattō vs. Brown rice

Nattō vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between Nattō and Brown rice

  • Nattō has more Iron, Copper, Manganese, Calcium, Zinc, Vitamin K, Potassium, Magnesium, and Fiber, however, Brown rice is richer in Vitamin B3.
  • Nattō covers your daily Iron needs 101% more than Brown rice.
  • Brown rice has 116 times less Vitamin K than Nattō. Nattō has 23.1µg of Vitamin K, while Brown rice has 0.2µg.

Specific food types used in this comparison are Natto and Rice, brown, long-grain, cooked.

Infographic

Nattō vs Brown 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
Nattō
9
:
1
Brown rice
Brown rice
Contains more Calcium +7133.3%
Contains more Iron +1435.7%
Contains more Magnesium +194.9%
Contains more Phosphorus +68.9%
Contains more Potassium +747.7%
Contains more Zinc +326.8%
Contains more Copper +529.2%
Contains more Manganese +56.9%
Contains more Selenium +51.7%
Contains less Sodium -42.9%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +7133.3%
Contains more Iron +1435.7%
Contains more Magnesium +194.9%
Contains more Phosphorus +68.9%
Contains more Potassium +747.7%
Contains more Zinc +326.8%
Contains more Copper +529.2%
Contains more Manganese +56.9%
Contains more Selenium +51.7%
Contains less Sodium -42.9%

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
Nattō
4
:
5
Brown rice
Brown rice
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.4%
Contains more Vitamin K +11450%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +76.7%
Contains more Folate +12.5%
Equal in Vitamin B6 - 0.123
Nattō
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.4%
Contains more Vitamin K +11450%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +76.7%
Contains more Folate +12.5%
Equal in Vitamin B6 - 0.123

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
:
2
Brown rice
Brown rice
Contains more Protein +608%
Contains more Fats +1034%
Contains more Other +331.8%
Contains more Carbs +101.7%
Contains more Water +27.7%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +608%
Contains more Fats +1034%
Contains more Other +331.8%
Contains more Carbs +101.7%
Contains more Water +27.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +558.5%
Contains more Polyunsaturated fat +1596.7%
Contains less Saturated Fat -83.7%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +558.5%
Contains more Polyunsaturated fat +1596.7%
Contains less Saturated Fat -83.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Brown rice Opinion
Net carbs 7.28g 23.98g Brown rice
Protein 19.4g 2.74g Nattō
Fats 11g 0.97g Nattō
Carbs 12.68g 25.58g Brown rice
Calories 211kcal 123kcal Nattō
Starch 24.79g Brown rice
Sugar 4.89g 0.24g Brown rice
Fiber 5.4g 1.6g Nattō
Calcium 217mg 3mg Nattō
Iron 8.6mg 0.56mg Nattō
Magnesium 115mg 39mg Nattō
Phosphorus 174mg 103mg Nattō
Potassium 729mg 86mg Nattō
Sodium 7mg 4mg Brown rice
Zinc 3.03mg 0.71mg Nattō
Copper 0.667mg 0.106mg Nattō
Manganese 1.528mg 0.974mg Nattō
Selenium 8.8µg 5.8µg Nattō
Vitamin E 0.01mg 0.17mg Brown rice
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.178mg Brown rice
Vitamin B2 0.19mg 0.069mg Nattō
Vitamin B3 0mg 2.561mg Brown rice
Vitamin B5 0.215mg 0.38mg Brown rice
Vitamin B6 0.13mg 0.123mg Nattō
Folate 8µg 9µg Brown rice
Vitamin K 23.1µg 0.2µg Nattō
Tryptophan 0.223mg 0.033mg Nattō
Threonine 0.813mg 0.095mg Nattō
Isoleucine 0.931mg 0.109mg Nattō
Leucine 1.509mg 0.214mg Nattō
Lysine 1.145mg 0.099mg Nattō
Methionine 0.208mg 0.058mg Nattō
Phenylalanine 0.941mg 0.133mg Nattō
Valine 1.018mg 0.151mg Nattō
Histidine 0.512mg 0.066mg Nattō
Saturated Fat 1.591g 0.26g Brown rice
Monounsaturated Fat 2.43g 0.369g Nattō
Polyunsaturated fat 6.21g 0.366g Nattō
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Brown 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
14%
Brown rice
Minerals Daily Need Coverage Score
116%
Nattō
32%
Brown rice

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.331g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.1)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.