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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, and Vitamin K, however Rye is higher in Manganese, Fiber, Vitamin B3, Vitamin B5, Phosphorus, and Vitamin C.
  • Nattō covers your daily Iron needs 75% more than Rye.
  • Rye contains 9 times less Calcium than Nattō. Nattō contains 217mg of Calcium, while Rye contains 24mg.

Food varieties used in this article are Natto and Rye grain.

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Nattō vs Rye 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
6
:
2
Rye
Contains more Iron +227%
Contains more Calcium +804.2%
Contains more Potassium +42.9%
Contains more Copper +81.7%
Contains more Zinc +14.3%
Contains more Phosphorus +90.8%
Contains less Sodium -71.4%
Equal in Magnesium - 110
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +227%
Contains more Calcium +804.2%
Contains more Potassium +42.9%
Contains more Copper +81.7%
Contains more Zinc +14.3%
Contains more Phosphorus +90.8%
Contains less Sodium -71.4%
Equal in Magnesium - 110

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
2
:
8
Rye
Contains more Vitamin C +∞%
Contains more Vitamin K +291.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +577.2%
Contains more Vitamin B6 +126.2%
Contains more Folate +375%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin C +∞%
Contains more Vitamin K +291.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +577.2%
Contains more Vitamin B6 +126.2%
Contains more Folate +375%

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
36
Rye
Mineral Summary Score
114
Nattō
71
Rye

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
62%
Rye
Carbohydrates
13%
Nattō
76%
Rye
Fats
51%
Nattō
8%
Rye

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.91g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.394g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 22)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.7)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
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)

All nutrients comparison - raw data values

Nutrient Nattō Rye Opinion
Calories 211 338 Rye
Protein 19.4 10.34 Nattō
Fats 11 1.63 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 2.63 Nattō
Calcium 217 24 Nattō
Potassium 729 510 Nattō
Magnesium 115 110 Nattō
Sugar 4.89 0.98 Rye
Fiber 5.4 15.1 Rye
Copper 0.667 0.367 Nattō
Zinc 3.03 2.65 Nattō
Starch
Phosphorus 174 332 Rye
Sodium 7 2 Rye
Vitamin A 0 11 Rye
Vitamin E 0.01 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.16 0.316 Rye
Vitamin B2 0.19 0.251 Rye
Vitamin B3 0 4.27 Rye
Vitamin B5 0.215 1.456 Rye
Vitamin B6 0.13 0.294 Rye
Vitamin B12 0 0
Vitamin K 23.1 5.9 Nattō
Folate 8 38 Rye
Trans Fat 0 0
Saturated Fat 1.591 0.197 Rye
Monounsaturated Fat 2.43 0.208 Nattō
Polyunsaturated fat 6.21 0.767 Nattō
Tryptophan 0.223 0.108 Nattō
Threonine 0.813 0.289 Nattō
Isoleucine 0.931 0.208 Nattō
Leucine 1.509 0.563 Nattō
Lysine 1.145 0.286 Nattō
Methionine 0.208 0.153 Nattō
Phenylalanine 0.941 0.435 Nattō
Valine 1.018 0.317 Nattō
Histidine 0.512 0.189 Nattō
Fructose 0.11 Rye

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.