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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 of Iron 93% more than Rice.
  • Nattō contains 10000000 times more Vitamin K than Rice. Nattō contains 23.1µg of Vitamin K, while Rice contains 0µg.

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

Infographic

Nattō vs Rice infographic
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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
Nattō
7
:
1
Rice
Contains more Calcium +2070%
Contains more Iron +616.7%
Contains more Magnesium +858.3%
Contains more Phosphorus +304.7%
Contains more Potassium +1982.9%
Contains more Zinc +518.4%
Contains more Copper +866.7%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +2070%
Contains more Iron +616.7%
Contains more Magnesium +858.3%
Contains more Phosphorus +304.7%
Contains more Potassium +1982.9%
Contains more Zinc +518.4%
Contains more Copper +866.7%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
4
:
5
Rice
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1361.5%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +300%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +81.4%
Contains more Folate +625%
Equal in Vitamin B1 - 0.163
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 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1361.5%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +300%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +81.4%
Contains more Folate +625%
Equal in Vitamin B1 - 0.163

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.
Nattō Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Rice Opinion
Net carbs 7.28g 27.77g Rice
Protein 19.4g 2.69g Nattō
Fats 11g 0.28g Nattō
Carbs 12.68g 28.17g Rice
Calories 211kcal 130kcal Nattō
Starch g g
Fructose g g
Sugar 4.89g 0.05g Rice
Fiber 5.4g 0.4g Nattō
Calcium 217mg 10mg Nattō
Iron 8.6mg 1.2mg Nattō
Magnesium 115mg 12mg Nattō
Phosphorus 174mg 43mg Nattō
Potassium 729mg 35mg Nattō
Sodium 7mg 1mg Rice
Zinc 3.03mg 0.49mg Nattō
Copper 0.667mg 0.069mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg 0.04mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.163mg Rice
Vitamin B2 0.19mg 0.013mg Nattō
Vitamin B3 0mg 1.476mg Rice
Vitamin B5 0.215mg 0.39mg Rice
Vitamin B6 0.13mg 0.093mg Nattō
Folate 8µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 0µg Nattō
Tryptophan 0.223mg 0.031mg Nattō
Threonine 0.813mg 0.096mg Nattō
Isoleucine 0.931mg 0.116mg Nattō
Leucine 1.509mg 0.222mg Nattō
Lysine 1.145mg 0.097mg Nattō
Methionine 0.208mg 0.063mg Nattō
Phenylalanine 0.941mg 0.144mg Nattō
Valine 1.018mg 0.164mg Nattō
Histidine 0.512mg 0.063mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
Saturated Fat 1.591g 0.077g Rice
Monounsaturated Fat 2.43g 0.088g Nattō
Polyunsaturated fat 6.21g 0.076g Nattō

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
13
Rice
Mineral Summary Score
114
Nattō
14
Rice

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 food.
Protein
116%
Nattō
16%
Rice
Carbohydrates
13%
Nattō
28%
Rice
Fats
51%
Nattō
1%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 4.84g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.514g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 4)
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

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. 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.