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  6. Nattō vs. Teff

Nattō vs. Teff — In-Depth Nutrition Comparison

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A recap on the 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
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%
Teff
Teff
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more CalciumCalcium +20.6%
Contains more PotassiumPotassium +70.7%
Contains more IronIron +12.7%
Contains less SodiumSodium -41.7%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +60%
Contains more CopperCopper +21.4%
Contains more ZincZinc +19.8%
Contains more PhosphorusPhosphorus +146.6%
Contains more ManganeseManganese +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
Nattō
3
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%
Teff
Teff
6
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1115.8%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +338.1%
Contains more Vitamin B6Vitamin B6 +270.8%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Nattō Teff DV% diff.
Manganese 1.528mg 9.24mg 335%
Phosphorus 174mg 429mg 36%
Polyunsaturated fat 6.21g 1.071g 34%
Vitamin B6 0.13mg 0.482mg 27%
Vitamin B3 0mg 3.363mg 21%
Carbs 12.68g 73.13g 20%
Vitamin B1 0.16mg 0.39mg 19%
Vitamin K 23.1µg 1.9µg 18%
Magnesium 115mg 184mg 16%
Copper 0.667mg 0.81mg 16%
Starch 36.56g 15%
Vitamin B5 0.215mg 0.942mg 15%
Vitamin C 13mg 14%
Fats 11g 2.38g 13%
Protein 19.4g 13.3g 12%
Iron 8.6mg 7.63mg 12%
Fiber 5.4g 8g 10%
Potassium 729mg 427mg 9%
Calories 211kcal 367kcal 8%
Selenium 8.8µg 4.4µg 8%
Choline 57mg 13.1mg 8%
Vitamin B2 0.19mg 0.27mg 6%
Zinc 3.03mg 3.63mg 5%
Saturated fat 1.591g 0.449g 5%
Monounsaturated fat 2.43g 0.589g 5%
Calcium 217mg 180mg 4%
Folate 8µg 2%
Fructose 0.47g 1%
Protein per 100 calories 9.2g 3.6g N/A
Calories per 10 g protein 109kcal 276kcal N/A
Weight per 100 calories 47g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 3.7 N/A
Net carbs 7.28g 65.13g N/A
Sugar 4.89g 1.84g N/A
Sodium 7mg 12mg 0%
Vitamin E 0.01mg 0.08mg 0%
Tryptophan 0.223mg 0.139mg 0%
Threonine 0.813mg 0.51mg 0%
Isoleucine 0.931mg 0.501mg 0%
Leucine 1.509mg 1.068mg 0%
Lysine 1.145mg 0.376mg 0%
Methionine 0.208mg 0.428mg 0%
Phenylalanine 0.941mg 0.698mg 0%
Valine 1.018mg 0.686mg 0%
Histidine 0.512mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

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
Teff
Teff
2
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 ProteinProtein +45.9%
Contains more FatsFats +362.2%
Contains more WaterWater +523.8%
Contains more CarbsCarbs +476.7%
Contains more OtherOther +24.7%

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
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +312.6%
Contains more Poly. FatPolyunsaturated fat +479.8%
Contains less Sat. FatSaturated fat -71.8%

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.