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  6. Nattō vs. Glutinous rice

Nattō vs. Glutinous rice — In-Depth Nutrition Comparison

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How are nattō and glutinous rice different?

  • Nattō is higher than glutinous rice in iron, copper, manganese, magnesium, zinc, phosphorus, calcium, potassium, vitamin K, and fiber.
  • Nattō covers your daily need for iron, 106% more than glutinous rice.
  • Glutinous rice has a higher glycemic index (98) than nattō (56).

Natto and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Nattō vs Glutinous 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +2200%
Contains more CalciumCalcium +10750%
Contains more PotassiumPotassium +7190%
Contains more IronIron +6042.9%
Contains more CopperCopper +1261.2%
Contains more ZincZinc +639%
Contains more PhosphorusPhosphorus +2075%
Contains more ManganeseManganese +483.2%
Contains more SeleniumSelenium +57.1%
Contains less SodiumSodium -28.6%

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +1361.5%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +2614.3%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Glutinous rice DV% diff.
Iron 8.6mg 0.14mg 106%
Copper 0.667mg 0.049mg 69%
Manganese 1.528mg 0.262mg 55%
Polyunsaturated fat 6.21g 0.069g 41%
Protein 19.4g 2.02g 35%
Magnesium 115mg 5mg 26%
Zinc 3.03mg 0.41mg 24%
Phosphorus 174mg 8mg 24%
Calcium 217mg 2mg 22%
Potassium 729mg 10mg 21%
Vitamin K 23.1µg 0µg 19%
Fiber 5.4g 1g 18%
Fats 11g 0.19g 17%
Vitamin C 13mg 0mg 14%
Vitamin B2 0.19mg 0.013mg 14%
Vitamin B1 0.16mg 0.02mg 12%
Choline 57mg 2.1mg 10%
Vitamin B6 0.13mg 0.026mg 8%
Saturated fat 1.591g 0.039g 7%
Monounsaturated fat 2.43g 0.07g 6%
Calories 211kcal 97kcal 6%
Selenium 8.8µg 5.6µg 6%
Carbs 12.68g 21.09g 3%
Vitamin B3 0mg 0.29mg 2%
Folate 8µg 1µg 2%
Net carbs 7.28g 20.09g N/A
Sugar 4.89g 0.05g N/A
Sodium 7mg 5mg 0%
Vitamin E 0.01mg 0.04mg 0%
Vitamin B5 0.215mg 0.215mg 0%
Tryptophan 0.223mg 0.023mg 0%
Threonine 0.813mg 0.072mg 0%
Isoleucine 0.931mg 0.087mg 0%
Leucine 1.509mg 0.167mg 0%
Lysine 1.145mg 0.073mg 0%
Methionine 0.208mg 0.047mg 0%
Phenylalanine 0.941mg 0.108mg 0%
Valine 1.018mg 0.123mg 0%
Histidine 0.512mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +860.4%
Contains more FatsFats +5689.5%
Contains more OtherOther +2614.3%
Contains more CarbsCarbs +66.3%
Contains more WaterWater +39.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +3371.4%
Contains more Poly. FatPolyunsaturated fat +8900%
Contains less Sat. FatSaturated fat -97.5%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.