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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +7133.3%
Contains more Iron +1435.7%
Contains more Magnesium +194.9%
Contains more Phosphorus +68.9%
Contains more Potassium +747.7%
Contains more Zinc +326.8%
Contains more Copper +529.2%
Contains less Sodium -42.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +7133.3%
Contains more Iron +1435.7%
Contains more Magnesium +194.9%
Contains more Phosphorus +68.9%
Contains more Potassium +747.7%
Contains more Zinc +326.8%
Contains more Copper +529.2%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.4%
Contains more Vitamin K +11450%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +76.7%
Contains more Folate +12.5%
Equal in Vitamin B6 - 0.123
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.4%
Contains more Vitamin K +11450%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +76.7%
Contains more Folate +12.5%
Equal in Vitamin B6 - 0.123

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 Brown rice
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Brown rice Opinion
Net carbs 7.28g 23.98g Brown rice
Protein 19.4g 2.74g Nattō
Fats 11g 0.97g Nattō
Carbs 12.68g 25.58g Brown rice
Calories 211kcal 123kcal Nattō
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 4.89g 0.24g Brown rice
Fiber 5.4g 1.6g Nattō
Calcium 217mg 3mg Nattō
Iron 8.6mg 0.56mg Nattō
Magnesium 115mg 39mg Nattō
Phosphorus 174mg 103mg Nattō
Potassium 729mg 86mg Nattō
Sodium 7mg 4mg Brown rice
Zinc 3.03mg 0.71mg Nattō
Copper 0.667mg 0.106mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.178mg Brown rice
Vitamin B2 0.19mg 0.069mg Nattō
Vitamin B3 0mg 2.561mg Brown rice
Vitamin B5 0.215mg 0.38mg Brown rice
Vitamin B6 0.13mg 0.123mg Nattō
Folate 8µg 9µg Brown rice
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 0.2µg Nattō
Tryptophan 0.223mg 0.033mg Nattō
Threonine 0.813mg 0.095mg Nattō
Isoleucine 0.931mg 0.109mg Nattō
Leucine 1.509mg 0.214mg Nattō
Lysine 1.145mg 0.099mg Nattō
Methionine 0.208mg 0.058mg Nattō
Phenylalanine 0.941mg 0.133mg Nattō
Valine 1.018mg 0.151mg Nattō
Histidine 0.512mg 0.066mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.591g 0.26g Brown rice
Monounsaturated Fat 2.43g 0.369g Nattō
Polyunsaturated fat 6.21g 0.366g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Brown 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
14
Brown rice
Mineral Summary Score
114
Nattō
20
Brown 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%
Brown rice
Carbohydrates
13%
Nattō
26%
Brown rice
Fats
51%
Nattō
4%
Brown rice

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.331g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.1)
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. 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.