Nattō vs. Rye — In-Depth Nutrition Comparison
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A recap on differences between nattō and rye
- Nattō has more iron, copper, calcium, vitamin C, and vitamin K; however, rye is higher in manganese, fiber, vitamin B3, vitamin B5, and phosphorus.
- Nattō covers your daily iron needs 75% more than rye.
- The glycemic index of nattō is higher.
Food varieties used in this article are Natto and Rye grain.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +804.2% |
| Contains more PotassiumPotassium | +42.9% |
| Contains more IronIron | +227% |
| Contains more CopperCopper | +81.7% |
| Contains more ZincZinc | +14.3% |
| Contains more PhosphorusPhosphorus | +90.8% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +68.7% |
| Contains more SeleniumSelenium | +58% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +291.5% |
| Contains more CholineCholine | +87.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8400% |
| Contains more Vitamin B1Vitamin B1 | +97.5% |
| Contains more Vitamin B2Vitamin B2 | +32.1% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +577.2% |
| Contains more Vitamin B6Vitamin B6 | +126.2% |
| Contains more FolateFolate | +375% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 2.63mg | 75% |
| Manganese | 1.528mg | 2.577mg | 46% |
| Fiber | 5.4g | 15.1g | 39% |
| Polyunsaturated fat | 6.21g | 0.767g | 36% |
| Copper | 0.667mg | 0.367mg | 33% |
| Vitamin B3 | 0mg | 4.27mg | 27% |
| Vitamin B5 | 0.215mg | 1.456mg | 25% |
| Phosphorus | 174mg | 332mg | 23% |
| Carbs | 12.68g | 75.86g | 21% |
| Calcium | 217mg | 24mg | 19% |
| Protein | 19.4g | 10.34g | 18% |
| Fats | 11g | 1.63g | 14% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin K | 23.1µg | 5.9µg | 14% |
| Vitamin B1 | 0.16mg | 0.316mg | 13% |
| Vitamin B6 | 0.13mg | 0.294mg | 13% |
| Selenium | 8.8µg | 13.9µg | 9% |
| Folate | 8µg | 38µg | 8% |
| Saturated fat | 1.591g | 0.197g | 6% |
| Monounsaturated fat | 2.43g | 0.208g | 6% |
| Calories | 211kcal | 338kcal | 6% |
| Vitamin E | 0.01mg | 0.85mg | 6% |
| Potassium | 729mg | 510mg | 6% |
| Vitamin B2 | 0.19mg | 0.251mg | 5% |
| Choline | 57mg | 30.4mg | 5% |
| Zinc | 3.03mg | 2.65mg | 3% |
| Magnesium | 115mg | 110mg | 1% |
| Net carbs | 7.28g | 60.76g | N/A |
| Sugar | 4.89g | 0.98g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.223mg | 0.108mg | 0% |
| Threonine | 0.813mg | 0.289mg | 0% |
| Isoleucine | 0.931mg | 0.208mg | 0% |
| Leucine | 1.509mg | 0.563mg | 0% |
| Lysine | 1.145mg | 0.286mg | 0% |
| Methionine | 0.208mg | 0.153mg | 0% |
| Phenylalanine | 0.941mg | 0.435mg | 0% |
| Valine | 1.018mg | 0.317mg | 0% |
| Histidine | 0.512mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +87.6% |
| Contains more FatsFats | +574.8% |
| Contains more WaterWater | +419.1% |
| Contains more OtherOther | +21% |
| Contains more CarbsCarbs | +498.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1068.3% |
| Contains more Poly. FatPolyunsaturated fat | +709.6% |
| Contains less Sat. FatSaturated fat | -87.6% |
