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Nattō vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between Nattō and Teff?

  • Nattō is richer in Iron, Copper, Potassium, Zinc, Calcium, Magnesium, Vitamin B2, Fiber, and Phosphorus, yet Teff is richer in Manganese.
  • Nattō's daily need coverage for Iron is 82% higher.
  • Nattō has 7 times more Potassium than Teff. Nattō has 729mg of Potassium, while Teff has 107mg.

We used Natto and Teff, cooked types in this comparison.

Infographic

Nattō vs Teff 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
Teff
Contains more Calcium +342.9%
Contains more Iron +319.5%
Contains more Magnesium +130%
Contains more Phosphorus +45%
Contains more Potassium +581.3%
Contains less Sodium -12.5%
Contains more Zinc +173%
Contains more Copper +195.1%
Contains more Manganese +87.2%
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 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +342.9%
Contains more Iron +319.5%
Contains more Magnesium +130%
Contains more Phosphorus +45%
Contains more Potassium +581.3%
Contains less Sodium -12.5%
Contains more Zinc +173%
Contains more Copper +195.1%
Contains more Manganese +87.2%

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
7
:
4
Teff
Contains more Vitamin B2 +475.8%
Contains more Vitamin B6 +34%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +14.4%
Contains more Vitamin B3 +∞%
Contains more Folate +125%
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 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin B2 +475.8%
Contains more Vitamin B6 +34%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +14.4%
Contains more Vitamin B3 +∞%
Contains more Folate +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
3
:
2
Teff
Contains more Protein +401.3%
Contains more Fats +1592.3%
Contains more Other +175.4%
Contains more Carbs +56.6%
Contains more Water +36.2%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +401.3%
Contains more Fats +1592.3%
Contains more Other +175.4%
Contains more Carbs +56.6%
Contains more Water +36.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Teff
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Teff Opinion
Net carbs 7.28g 17.06g Teff
Protein 19.4g 3.87g Nattō
Fats 11g 0.65g Nattō
Carbs 12.68g 19.86g Teff
Calories 211kcal 101kcal Nattō
Sugar 4.89g Teff
Fiber 5.4g 2.8g Nattō
Calcium 217mg 49mg Nattō
Iron 8.6mg 2.05mg Nattō
Magnesium 115mg 50mg Nattō
Phosphorus 174mg 120mg Nattō
Potassium 729mg 107mg Nattō
Sodium 7mg 8mg Nattō
Zinc 3.03mg 1.11mg Nattō
Copper 0.667mg 0.226mg Nattō
Manganese 1.528mg 2.86mg Teff
Selenium 8.8µg Nattō
Vitamin A 0IU 2IU Teff
Vitamin E 0.01mg Nattō
Vitamin C 13mg Nattō
Vitamin B1 0.16mg 0.183mg Teff
Vitamin B2 0.19mg 0.033mg Nattō
Vitamin B3 0mg 0.909mg Teff
Vitamin B5 0.215mg Nattō
Vitamin B6 0.13mg 0.097mg Nattō
Folate 8µg 18µg Teff
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.041mg Nattō
Threonine 0.813mg 0.149mg Nattō
Isoleucine 0.931mg 0.146mg Nattō
Leucine 1.509mg 0.311mg Nattō
Lysine 1.145mg 0.109mg Nattō
Methionine 0.208mg 0.125mg Nattō
Phenylalanine 0.941mg 0.203mg Nattō
Valine 1.018mg 0.2mg Nattō
Histidine 0.512mg 0.088mg Nattō
Saturated Fat 1.591g Teff
Monounsaturated Fat 2.43g Nattō
Polyunsaturated fat 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Teff
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
9%
Teff
Minerals Daily Need Coverage Score
116%
Nattō
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 1.591g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 1)
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.