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Nattō vs. Rice bran oil — In-Depth Nutrition Comparison

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Significant differences between nattō and rice bran oil

  • Nattō has more iron, zinc, magnesium, phosphorus, calcium, fiber, potassium, and selenium; however, rice bran oil is richer in vitamin E.
  • Rice bran oil covers your daily vitamin E needs 215% more than nattō.
  • Nattō contains less saturated fat.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of rice bran oil is 0.

Specific food types used in this comparison are Natto and Oil, rice bran.

Infographic

Nattō vs Rice bran oil 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
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 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +12185.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +322900%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~24.7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +809.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
1
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +1517.3%
Contains more Poly. FatPolyunsaturated fat +463.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Rice bran oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nattō Rice bran oil DV% diff.
Vitamin E 0.01mg 32.3mg 215%
Polyunsaturated fat 6.21g 35g 192%
Fats 11g 100g 137%
Iron 8.6mg 0.07mg 107%
Monounsaturated fat 2.43g 39.3g 92%
Saturated fat 1.591g 19.7g 82%
Copper 0.667mg 74%
Manganese 1.528mg 66%
Protein 19.4g 0g 39%
Calories 211kcal 884kcal 34%
Zinc 3.03mg 0mg 28%
Magnesium 115mg 0mg 27%
Phosphorus 174mg 0mg 25%
Fiber 5.4g 0g 22%
Calcium 217mg 0mg 22%
Potassium 729mg 0mg 21%
Selenium 8.8µg 0µg 16%
Vitamin B2 0.19mg 0mg 15%
Vitamin C 13mg 0mg 14%
Vitamin B1 0.16mg 0mg 13%
Vitamin B6 0.13mg 0mg 10%
Choline 57mg 10%
Vitamin B5 0.215mg 0mg 4%
Carbs 12.68g 0g 4%
Folate 8µg 0µg 2%
Vitamin K 23.1µg 24.7µg 1%
Net carbs 7.28g 0g N/A
Sugar 4.89g 0g N/A
Sodium 7mg 0mg 0%
Tryptophan 0.223mg 0mg 0%
Threonine 0.813mg 0mg 0%
Isoleucine 0.931mg 0mg 0%
Leucine 1.509mg 0mg 0%
Lysine 1.145mg 0mg 0%
Methionine 0.208mg 0mg 0%
Phenylalanine 0.941mg 0mg 0%
Valine 1.018mg 0mg 0%
Histidine 0.512mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Rice bran oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
54%
Rice bran oil
Minerals Daily Need Coverage Score
116%
Nattō
0%
Rice bran oil

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 56)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $2.1)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 18.109g)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.