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Nattō vs Teff - In-Depth Nutrition Comparison

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A recap on differences between Nattō and Teff

  • Nattō has more Vitamin K, and Iron, however Teff is higher in Manganese, Phosphorus, Vitamin B6, Vitamin B3, Vitamin B1, Magnesium, Copper, and Vitamin B5.
  • Teff covers your daily Manganese needs 335% more than Nattō.
  • Teff contains 12 times less Vitamin K than Nattō. Nattō contains 23.1µg of Vitamin K, while Teff contains 1.9µg.

Food varieties used in this article are Natto and Teff, uncooked.

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Nattō vs Teff 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
4
:
4
Teff
Contains more Iron +12.7%
Contains more Calcium +20.6%
Contains more Potassium +70.7%
Contains less Sodium -41.7%
Contains more Magnesium +60%
Contains more Copper +21.4%
Contains more Zinc +19.8%
Contains more Phosphorus +146.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Iron +12.7%
Contains more Calcium +20.6%
Contains more Potassium +70.7%
Contains less Sodium -41.7%
Contains more Magnesium +60%
Contains more Copper +21.4%
Contains more Zinc +19.8%
Contains more Phosphorus +146.6%

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
5
:
7
Teff
Contains more Vitamin K +1115.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +338.1%
Contains more Vitamin B6 +270.8%
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% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Contains more Vitamin K +1115.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +338.1%
Contains more Vitamin B6 +270.8%

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
33
Teff
Mineral Summary Score
114
Nattō
133
Teff

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
80%
Teff
Carbohydrates
13%
Nattō
73%
Teff
Fats
51%
Nattō
11%
Teff

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Teff
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 Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 3.05g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 1.142g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 1)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Nattō Teff Opinion
Calories 211 367 Teff
Protein 19.4 13.3 Nattō
Fats 11 2.38 Nattō
Vitamin C 13 Nattō
Carbs 12.68 73.13 Teff
Cholesterol 0 Teff
Vitamin D 0 Nattō
Iron 8.6 7.63 Nattō
Calcium 217 180 Nattō
Potassium 729 427 Nattō
Magnesium 115 184 Teff
Sugar 4.89 1.84 Teff
Fiber 5.4 8 Teff
Copper 0.667 0.81 Teff
Zinc 3.03 3.63 Teff
Starch 36.56 Teff
Phosphorus 174 429 Teff
Sodium 7 12 Nattō
Vitamin A 0 9 Teff
Vitamin E 0.01 0.08 Teff
Vitamin D 0 Nattō
Vitamin B1 0.16 0.39 Teff
Vitamin B2 0.19 0.27 Teff
Vitamin B3 0 3.363 Teff
Vitamin B5 0.215 0.942 Teff
Vitamin B6 0.13 0.482 Teff
Vitamin B12 0 Nattō
Vitamin K 23.1 1.9 Nattō
Folate 8 Nattō
Trans Fat 0 Teff
Saturated Fat 1.591 0.449 Teff
Monounsaturated Fat 2.43 0.589 Nattō
Polyunsaturated fat 6.21 1.071 Nattō
Tryptophan 0.223 0.139 Nattō
Threonine 0.813 0.51 Nattō
Isoleucine 0.931 0.501 Nattō
Leucine 1.509 1.068 Nattō
Lysine 1.145 0.376 Nattō
Methionine 0.208 0.428 Teff
Phenylalanine 0.941 0.698 Nattō
Valine 1.018 0.686 Nattō
Histidine 0.512 0.301 Nattō
Fructose 0.47 Teff

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.