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  6. Nattō vs. Brown rice

Nattō vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between nattō and brown rice

  • Nattō has more iron, copper, manganese, calcium, zinc, vitamin K, potassium, magnesium, and fiber; however, brown rice is richer in vitamin B3.
  • Nattō covers your daily iron needs 101% more than brown rice.
  • Brown rice has 116 times less vitamin K than nattō. Nattō has 23.1µg of vitamin K, while brown rice has 0.2µg.

Specific food types used in this comparison are Natto and Rice, brown, long-grain, cooked.

Infographic

Nattō vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +194.9%
Contains more CalciumCalcium +7133.3%
Contains more PotassiumPotassium +747.7%
Contains more IronIron +1435.7%
Contains more CopperCopper +529.2%
Contains more ZincZinc +326.8%
Contains more PhosphorusPhosphorus +68.9%
Contains more ManganeseManganese +56.9%
Contains more SeleniumSelenium +51.7%
Contains less SodiumSodium -42.9%

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 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +175.4%
Contains more Vitamin KVitamin K +11450%
Contains more CholineCholine +519.6%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more FolateFolate +12.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Brown rice DV% diff.
Iron 8.6mg 0.56mg 101%
Copper 0.667mg 0.106mg 62%
Polyunsaturated fat 6.21g 0.366g 39%
Protein 19.4g 2.74g 33%
Manganese 1.528mg 0.974mg 24%
Calcium 217mg 3mg 21%
Zinc 3.03mg 0.71mg 21%
Vitamin K 23.1µg 0.2µg 19%
Potassium 729mg 86mg 19%
Magnesium 115mg 39mg 18%
Vitamin B3 0mg 2.561mg 16%
Fats 11g 0.97g 15%
Fiber 5.4g 1.6g 15%
Vitamin C 13mg 0mg 14%
Starch 24.79g 10%
Phosphorus 174mg 103mg 10%
Vitamin B2 0.19mg 0.069mg 9%
Choline 57mg 9.2mg 9%
Saturated fat 1.591g 0.26g 6%
Monounsaturated fat 2.43g 0.369g 5%
Selenium 8.8µg 5.8µg 5%
Calories 211kcal 123kcal 4%
Carbs 12.68g 25.58g 4%
Vitamin B5 0.215mg 0.38mg 3%
Vitamin B1 0.16mg 0.178mg 2%
Vitamin B6 0.13mg 0.123mg 1%
Vitamin E 0.01mg 0.17mg 1%
Net carbs 7.28g 23.98g N/A
Sugar 4.89g 0.24g N/A
Sodium 7mg 4mg 0%
Folate 8µg 9µg 0%
Tryptophan 0.223mg 0.033mg 0%
Threonine 0.813mg 0.095mg 0%
Isoleucine 0.931mg 0.109mg 0%
Leucine 1.509mg 0.214mg 0%
Lysine 1.145mg 0.099mg 0%
Methionine 0.208mg 0.058mg 0%
Phenylalanine 0.941mg 0.133mg 0%
Valine 1.018mg 0.151mg 0%
Histidine 0.512mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +608%
Contains more FatsFats +1034%
Contains more OtherOther +331.8%
Contains more CarbsCarbs +101.7%
Contains more WaterWater +27.7%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +558.5%
Contains more Poly. FatPolyunsaturated fat +1596.7%
Contains less Sat. FatSaturated fat -83.7%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.