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  6. Nattō vs. Rye

Nattō vs. Rye — In-Depth Nutrition Comparison

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A recap on the differences between nattō and rye

  • Nattō has more iron, copper, protein, and calcium; however, rye is higher in manganese, fiber, vitamin B3, vitamin B5, phosphorus, and carbs.
  • 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.
  • The glycemic index of nattō is higher.

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

Infographic

Nattō vs Rye infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Nattō
Nattō
5
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%
Rye
Rye
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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%
~equal in Magnesium ~110mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Nattō
Nattō
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Rye
Rye
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +291.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Rye 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%
Calories 211kcal 338kcal 6%
Potassium 729mg 510mg 6%
Vitamin E 0.01mg 0.85mg 6%
Saturated fat 1.591g 0.197g 6%
Monounsaturated fat 2.43g 0.208g 6%
Vitamin B2 0.19mg 0.251mg 5%
Choline 57mg 30.4mg 5%
Zinc 3.03mg 2.65mg 3%
Magnesium 115mg 110mg 1%
Protein per 100 calories 9.2g 3.1g N/A
Calories per 10 g protein 109kcal 327kcal N/A
Weight per 100 calories 47g 30g N/A
Unsaturated / Saturated Fat ratio 5.4 4.9 N/A
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
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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +87.6%
Contains more FatsFats +574.8%
Contains more WaterWater +419.1%
Contains more CarbsCarbs +498.3%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1068.3%
Contains more Poly. FatPolyunsaturated fat +709.6%
Contains less Sat. FatSaturated fat -87.6%

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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. 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.