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Nattō vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between Nattō and Wild rice

  • Wild rice has less Iron, Copper, Manganese, Calcium, Magnesium, Vitamin K, Potassium, Zinc, Selenium, and Vitamin C.
  • Nattō's daily need coverage for Iron is 100% more.

The food varieties used in the comparison are Natto and Wild rice, cooked.

Infographic

Nattō vs Wild rice 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.
Contains more Calcium +7133.3%
Contains more Iron +1333.3%
Contains more Magnesium +259.4%
Contains more Phosphorus +112.2%
Contains more Potassium +621.8%
Contains more Zinc +126.1%
Contains more Copper +451.2%
Contains more Manganese +441.8%
Contains more Selenium +1000%
Contains less Sodium -57.1%
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 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +7133.3%
Contains more Iron +1333.3%
Contains more Magnesium +259.4%
Contains more Phosphorus +112.2%
Contains more Potassium +621.8%
Contains more Zinc +126.1%
Contains more Copper +451.2%
Contains more Manganese +441.8%
Contains more Selenium +1000%
Contains less Sodium -57.1%

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
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +118.4%
Contains more Vitamin B5 +39.6%
Contains more Vitamin K +4520%
Contains more Vitamin A +∞%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +∞%
Contains more Folate +225%
Equal in Vitamin B6 - 0.135
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% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +118.4%
Contains more Vitamin B5 +39.6%
Contains more Vitamin K +4520%
Contains more Vitamin A +∞%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +∞%
Contains more Folate +225%
Equal in Vitamin B6 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +386.2%
Contains more Fats +3135.3%
Contains more Other +375%
Contains more Carbs +68.3%
Contains more Water +34.4%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +386.2%
Contains more Fats +3135.3%
Contains more Other +375%
Contains more Carbs +68.3%
Contains more Water +34.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4760%
Contains more Polyunsaturated fat +2815.5%
Contains less Saturated Fat -96.9%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +4760%
Contains more Polyunsaturated fat +2815.5%
Contains less Saturated Fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Wild rice Opinion
Net carbs 7.28g 19.54g Wild rice
Protein 19.4g 3.99g Nattō
Fats 11g 0.34g Nattō
Carbs 12.68g 21.34g Wild rice
Calories 211kcal 101kcal Nattō
Fructose 0.2g Wild rice
Sugar 4.89g 0.73g Wild rice
Fiber 5.4g 1.8g Nattō
Calcium 217mg 3mg Nattō
Iron 8.6mg 0.6mg Nattō
Magnesium 115mg 32mg Nattō
Phosphorus 174mg 82mg Nattō
Potassium 729mg 101mg Nattō
Sodium 7mg 3mg Wild rice
Zinc 3.03mg 1.34mg Nattō
Copper 0.667mg 0.121mg Nattō
Manganese 1.528mg 0.282mg Nattō
Selenium 8.8µg 0.8µg Nattō
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.01mg 0.24mg Wild rice
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.052mg Nattō
Vitamin B2 0.19mg 0.087mg Nattō
Vitamin B3 0mg 1.287mg Wild rice
Vitamin B5 0.215mg 0.154mg Nattō
Vitamin B6 0.13mg 0.135mg Wild rice
Folate 8µg 26µg Wild rice
Vitamin K 23.1µg 0.5µg Nattō
Tryptophan 0.223mg 0.049mg Nattō
Threonine 0.813mg 0.127mg Nattō
Isoleucine 0.931mg 0.167mg Nattō
Leucine 1.509mg 0.276mg Nattō
Lysine 1.145mg 0.17mg Nattō
Methionine 0.208mg 0.119mg Nattō
Phenylalanine 0.941mg 0.195mg Nattō
Valine 1.018mg 0.232mg Nattō
Histidine 0.512mg 0.104mg Nattō
Saturated Fat 1.591g 0.049g Wild rice
Monounsaturated Fat 2.43g 0.05g Nattō
Polyunsaturated fat 6.21g 0.213g Nattō

Which food is preferable for your diet?

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

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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
10%
Wild rice
Minerals Daily Need Coverage Score
116%
Nattō
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 4.16g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.542g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 1)
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)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.