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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.

Infographic

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 Calcium +804.2%
Contains more Iron +227%
Contains more Potassium +42.9%
Contains more Zinc +14.3%
Contains more Copper +81.7%
Contains more Phosphorus +90.8%
Contains less Sodium -71.4%
Equal in Magnesium - 110
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +804.2%
Contains more Iron +227%
Contains more Potassium +42.9%
Contains more Zinc +14.3%
Contains more Copper +81.7%
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 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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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%

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

All nutrients comparison - raw data values

Nutrient Nattō Rye Opinion
Net carbs 7.28g 60.76g Rye
Protein 19.4g 10.34g Nattō
Fats 11g 1.63g Nattō
Carbs 12.68g 75.86g Rye
Calories 211kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar 4.89g 0.98g Rye
Fiber 5.4g 15.1g Rye
Calcium 217mg 24mg Nattō
Iron 8.6mg 2.63mg Nattō
Magnesium 115mg 110mg Nattō
Phosphorus 174mg 332mg Rye
Potassium 729mg 510mg Nattō
Sodium 7mg 2mg Rye
Zinc 3.03mg 2.65mg Nattō
Copper 0.667mg 0.367mg Nattō
Vitamin A 0IU 11IU Rye
Vitamin E 0.01mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.316mg Rye
Vitamin B2 0.19mg 0.251mg Rye
Vitamin B3 0mg 4.27mg Rye
Vitamin B5 0.215mg 1.456mg Rye
Vitamin B6 0.13mg 0.294mg Rye
Folate 8µg 38µg Rye
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 5.9µg Nattō
Tryptophan 0.223mg 0.108mg Nattō
Threonine 0.813mg 0.289mg Nattō
Isoleucine 0.931mg 0.208mg Nattō
Leucine 1.509mg 0.563mg Nattō
Lysine 1.145mg 0.286mg Nattō
Methionine 0.208mg 0.153mg Nattō
Phenylalanine 0.941mg 0.435mg Nattō
Valine 1.018mg 0.317mg Nattō
Histidine 0.512mg 0.189mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.591g 0.197g Rye
Monounsaturated Fat 2.43g 0.208g Nattō
Polyunsaturated fat 6.21g 0.767g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Rye
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
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

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)

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.