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Barley vs Nattō - In-Depth Nutrition Comparison

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What are the differences between Barley and Nattō?

  • Barley is higher in Selenium, Fiber, Vitamin B1, Vitamin B3, Manganese, and Vitamin B6, yet Nattō is higher in Iron, Copper, Calcium, and Vitamin K.
  • Nattō's daily need coverage for Iron is 63% more.

We used Barley, hulled and Natto types in this article.

Infographic

Barley vs Nattō 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
2
:
6
Nattō
Nattō
Contains more Magnesium +15.7%
Contains more Phosphorus +51.7%
Contains more Calcium +557.6%
Contains more Iron +138.9%
Contains more Potassium +61.3%
Contains less Sodium -41.7%
Contains more Copper +33.9%
Equal in Zinc - 3.03
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +15.7%
Contains more Phosphorus +51.7%
Contains more Calcium +557.6%
Contains more Iron +138.9%
Contains more Potassium +61.3%
Contains less Sodium -41.7%
Contains more Copper +33.9%
Equal in Zinc - 3.03

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
Barley
Barley
8
:
2
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +5600%
Contains more Vitamin B1 +303.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B6 +144.6%
Contains more Folate +137.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +950%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +5600%
Contains more Vitamin B1 +303.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B6 +144.6%
Contains more Folate +137.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
:
3
Nattō
Nattō
Contains more Carbs +479.5%
Contains more Other +21.1%
Contains more Protein +55.4%
Contains more Fats +378.3%
Contains more Water +482.8%
Barley
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
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
Contains more Carbs +479.5%
Contains more Other +21.1%
Contains more Protein +55.4%
Contains more Fats +378.3%
Contains more Water +482.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
:
2
Nattō
Nattō
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +723.7%
Contains more Polyunsaturated fat +460.5%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +723.7%
Contains more Polyunsaturated fat +460.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Nattō Opinion
Net carbs 56.18g 7.28g Barley
Protein 12.48g 19.4g Nattō
Fats 2.3g 11g Nattō
Carbs 73.48g 12.68g Barley
Calories 354kcal 211kcal Barley
Sugar 0.8g 4.89g Barley
Fiber 17.3g 5.4g Barley
Calcium 33mg 217mg Nattō
Iron 3.6mg 8.6mg Nattō
Magnesium 133mg 115mg Barley
Phosphorus 264mg 174mg Barley
Potassium 452mg 729mg Nattō
Sodium 12mg 7mg Nattō
Zinc 2.77mg 3.03mg Nattō
Copper 0.498mg 0.667mg Nattō
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.01mg Barley
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.646mg 0.16mg Barley
Vitamin B2 0.285mg 0.19mg Barley
Vitamin B3 4.604mg 0mg Barley
Vitamin B5 0.282mg 0.215mg Barley
Vitamin B6 0.318mg 0.13mg Barley
Folate 19µg 8µg Barley
Vitamin K 2.2µg 23.1µg Nattō
Tryptophan 0.208mg 0.223mg Nattō
Threonine 0.424mg 0.813mg Nattō
Isoleucine 0.456mg 0.931mg Nattō
Leucine 0.848mg 1.509mg Nattō
Lysine 0.465mg 1.145mg Nattō
Methionine 0.24mg 0.208mg Barley
Phenylalanine 0.7mg 0.941mg Nattō
Valine 0.612mg 1.018mg Nattō
Histidine 0.281mg 0.512mg Nattō
Saturated Fat 0.482g 1.591g Barley
Monounsaturated Fat 0.295g 2.43g Nattō
Polyunsaturated fat 1.108g 6.21g Nattō

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Barley
20%
Nattō
Minerals Daily Need Coverage Score
80%
Barley
114%
Nattō

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 1.109g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.6)
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.