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Nattō vs. Rice — In-Depth Nutrition Comparison

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How are nattō and rice different?

  • Nattō is higher than rice in iron, copper, manganese, magnesium, zinc, calcium, potassium, fiber, vitamin K, and phosphorus.
  • Nattō covers your daily need for iron, 93% more than rice.

Natto and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Nattō vs 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +858.3%
Contains more CalciumCalcium +2070%
Contains more PotassiumPotassium +1982.9%
Contains more IronIron +616.7%
Contains more CopperCopper +866.7%
Contains more ZincZinc +518.4%
Contains more PhosphorusPhosphorus +304.7%
Contains more ManganeseManganese +223.7%
Contains more SeleniumSelenium +17.3%
Contains less SodiumSodium -85.7%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +1361.5%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more FolateFolate +625%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Rice DV% diff.
Iron 8.6mg 1.2mg 93%
Copper 0.667mg 0.069mg 66%
Manganese 1.528mg 0.472mg 46%
Polyunsaturated fat 6.21g 0.076g 41%
Protein 19.4g 2.69g 33%
Magnesium 115mg 12mg 25%
Zinc 3.03mg 0.49mg 23%
Calcium 217mg 10mg 21%
Potassium 729mg 35mg 20%
Fiber 5.4g 0.4g 20%
Phosphorus 174mg 43mg 19%
Vitamin K 23.1µg 0µg 19%
Fats 11g 0.28g 16%
Vitamin C 13mg 0mg 14%
Vitamin B2 0.19mg 0.013mg 14%
Folate 8µg 58µg 13%
Choline 57mg 2.1mg 10%
Vitamin B3 0mg 1.476mg 9%
Saturated fat 1.591g 0.077g 7%
Monounsaturated fat 2.43g 0.088g 6%
Carbs 12.68g 28.17g 5%
Calories 211kcal 130kcal 4%
Vitamin B5 0.215mg 0.39mg 4%
Vitamin B6 0.13mg 0.093mg 3%
Selenium 8.8µg 7.5µg 2%
Protein per 100 calories 9.2g 2.1g N/A
Calories per 10 g protein 109kcal 483kcal N/A
Weight per 100 calories 47g 77g N/A
Unsaturated / Saturated Fat ratio 5.4 2.1 N/A
Net carbs 7.28g 27.77g N/A
Sugar 4.89g 0.05g N/A
Sodium 7mg 1mg 0%
Vitamin E 0.01mg 0.04mg 0%
Vitamin B1 0.16mg 0.163mg 0%
Tryptophan 0.223mg 0.031mg 0%
Threonine 0.813mg 0.096mg 0%
Isoleucine 0.931mg 0.116mg 0%
Leucine 1.509mg 0.222mg 0%
Lysine 1.145mg 0.097mg 0%
Methionine 0.208mg 0.063mg 0%
Phenylalanine 0.941mg 0.144mg 0%
Valine 1.018mg 0.164mg 0%
Histidine 0.512mg 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +621.2%
Contains more FatsFats +3828.6%
Contains more OtherOther +352.4%
Contains more CarbsCarbs +122.2%
Contains more WaterWater +24.4%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2661.4%
Contains more Poly. FatPolyunsaturated fat +8071.1%
Contains less Sat. FatSaturated fat -95.2%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.