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Rye vs Nattō - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 3.91g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.394g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 11)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.7)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Nattō
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Rye
20
Nattō
Mineral Summary Score
48
Rye
71
Nattō

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
2
:
6
Nattō
Contains more Phosphorus +90.8%
Contains less Sodium -71.4%
Contains more Iron +227%
Contains more Calcium +804.2%
Contains more Potassium +42.9%
Contains more Copper +81.7%
Contains more Zinc +14.3%
Equal in Magnesium - 115
Contains more Phosphorus +90.8%
Contains less Sodium -71.4%
Contains more Iron +227%
Contains more Calcium +804.2%
Contains more Potassium +42.9%
Contains more Copper +81.7%
Contains more Zinc +14.3%
Equal in Magnesium - 115

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
7
:
2
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +577.2%
Contains more Vitamin B6 +126.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +291.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +577.2%
Contains more Vitamin B6 +126.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +291.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Rye
116%
Nattō
Carbohydrates
76%
Rye
13%
Nattō
Fats
8%
Rye
51%
Nattō

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rye Nattō Opinion
Calories 338 211 Rye
Protein 10.34 19.4 Nattō
Fats 1.63 11 Nattō
Vitamin C 0 13 Nattō
Carbs 75.86 12.68 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 8.6 Nattō
Calcium 24 217 Nattō
Potassium 510 729 Nattō
Magnesium 110 115 Nattō
Sugars 0.98 4.89 Nattō
Fiber 15.1 5.4 Rye
Copper 0.367 0.667 Nattō
Zinc 2.65 3.03 Nattō
Starch
Phosphorus 332 174 Rye
Sodium 2 7 Rye
Vitamin A 11 0 Rye
Vitamin E 0.85 0.01 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.16 Rye
Vitamin B2 0.251 0.19 Rye
Vitamin B3 4.27 0 Rye
Vitamin B5 1.456 0.215 Rye
Vitamin B6 0.294 0.13 Rye
Vitamin B12 0 0
Vitamin K 5.9 23.1 Nattō
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.197 1.591 Rye
Monounsaturated Fat 0.208 2.43 Nattō
Polyunsaturated fat 0.767 6.21 Nattō
Tryptophan 0.108 0.223 Nattō
Threonine 0.289 0.813 Nattō
Isoleucine 0.208 0.931 Nattō
Leucine 0.563 1.509 Nattō
Lysine 0.286 1.145 Nattō
Methionine 0.153 0.208 Nattō
Phenylalanine 0.435 0.941 Nattō
Valine 0.317 1.018 Nattō
Histidine 0.189 0.512 Nattō
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.