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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.

Infographic

Nattō vs Teff infographic
Infographic link

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.
Nattō
5
:
5
Teff
Contains more Calcium +20.6%
Contains more Iron +12.7%
Contains more Potassium +70.7%
Contains less Sodium -41.7%
Contains more Selenium +100%
Contains more Magnesium +60%
Contains more Phosphorus +146.6%
Contains more Zinc +19.8%
Contains more Copper +21.4%
Contains more Manganese +504.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Calcium +20.6%
Contains more Iron +12.7%
Contains more Potassium +70.7%
Contains less Sodium -41.7%
Contains more Selenium +100%
Contains more Magnesium +60%
Contains more Phosphorus +146.6%
Contains more Zinc +19.8%
Contains more Copper +21.4%
Contains more Manganese +504.7%

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.
Nattō
6
:
7
Teff
Contains more Choline +335.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 32% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 8% 5%
Contains more Choline +335.1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
3
:
2
Teff
Contains more Protein +45.9%
Contains more Fats +362.2%
Contains more Water +523.8%
Contains more Carbs +476.7%
Contains more Other +24.7%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more Protein +45.9%
Contains more Fats +362.2%
Contains more Water +523.8%
Contains more Carbs +476.7%
Contains more Other +24.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
:
1
Teff
Contains more Monounsaturated Fat +312.6%
Contains more Polyunsaturated fat +479.8%
Contains less Saturated Fat -71.8%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +312.6%
Contains more Polyunsaturated fat +479.8%
Contains less Saturated Fat -71.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Teff
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Teff Opinion
Net carbs 7.28g 65.13g Teff
Protein 19.4g 13.3g Nattō
Fats 11g 2.38g Nattō
Carbs 12.68g 73.13g Teff
Calories 211kcal 367kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 4.89g 1.84g Teff
Fiber 5.4g 8g Teff
Calcium 217mg 180mg Nattō
Iron 8.6mg 7.63mg Nattō
Magnesium 115mg 184mg Teff
Phosphorus 174mg 429mg Teff
Potassium 729mg 427mg Nattō
Sodium 7mg 12mg Nattō
Zinc 3.03mg 3.63mg Teff
Copper 0.667mg 0.81mg Teff
Manganese 1.528mg 9.24mg Teff
Selenium 8.8µg 4.4µg Nattō
Vitamin A 0IU 9IU Teff
Vitamin E 0.01mg 0.08mg Teff
Vitamin C 13mg Nattō
Vitamin B1 0.16mg 0.39mg Teff
Vitamin B2 0.19mg 0.27mg Teff
Vitamin B3 0mg 3.363mg Teff
Vitamin B5 0.215mg 0.942mg Teff
Vitamin B6 0.13mg 0.482mg Teff
Folate 8µg Nattō
Choline 57mg 13.1mg Nattō
Vitamin K 23.1µg 1.9µg Nattō
Tryptophan 0.223mg 0.139mg Nattō
Threonine 0.813mg 0.51mg Nattō
Isoleucine 0.931mg 0.501mg Nattō
Leucine 1.509mg 1.068mg Nattō
Lysine 1.145mg 0.376mg Nattō
Methionine 0.208mg 0.428mg Teff
Phenylalanine 0.941mg 0.698mg Nattō
Valine 1.018mg 0.686mg Nattō
Histidine 0.512mg 0.301mg Nattō
Saturated Fat 1.591g 0.449g Teff
Monounsaturated Fat 2.43g 0.589g Nattō
Polyunsaturated fat 6.21g 1.071g Nattō
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
31%
Teff
Minerals Daily Need Coverage Score
116%
Nattō
229%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 3.05g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 1.142g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 56)
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 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.

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. 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.