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  6. Nattō vs. Wild rice raw

Nattō vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between nattō and wild rice raw

  • Nattō has more iron, calcium, vitamin K, and copper, while wild rice raw has more vitamin B3, phosphorus, zinc, folate, vitamin B6, and vitamin B5.
  • Nattō's daily need coverage for iron is 83% higher.
  • Wild rice raw contains 12 times less vitamin K than nattō. Nattō contains 23.1µg of vitamin K, while wild rice raw contains 1.9µg.

The food types used in this comparison are Natto and Wild rice, raw.

Infographic

Nattō vs Wild rice raw 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +933.3%
Contains more PotassiumPotassium +70.7%
Contains more IronIron +338.8%
Contains more CopperCopper +27.3%
Contains more ManganeseManganese +15%
Contains more SeleniumSelenium +214.3%
Contains more MagnesiumMagnesium +53.9%
Contains more ZincZinc +96.7%
Contains more PhosphorusPhosphorus +148.9%
~equal in Sodium ~7mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin KVitamin K +1115.8%
Contains more CholineCholine +62.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +399.5%
Contains more Vitamin B6Vitamin B6 +200.8%
Contains more FolateFolate +1087.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Wild rice raw DV% diff.
Iron 8.6mg 1.96mg 83%
Vitamin B3 0mg 6.733mg 42%
Polyunsaturated fat 6.21g 0.676g 37%
Phosphorus 174mg 433mg 37%
Zinc 3.03mg 5.96mg 27%
Folate 8µg 95µg 22%
Carbs 12.68g 74.9g 21%
Vitamin B6 0.13mg 0.391mg 20%
Calcium 217mg 21mg 20%
Vitamin K 23.1µg 1.9µg 18%
Vitamin B5 0.215mg 1.074mg 17%
Copper 0.667mg 0.524mg 16%
Magnesium 115mg 177mg 15%
Fats 11g 1.08g 15%
Vitamin C 13mg 0mg 14%
Selenium 8.8µg 2.8µg 11%
Potassium 729mg 427mg 9%
Manganese 1.528mg 1.329mg 9%
Protein 19.4g 14.73g 9%
Saturated fat 1.591g 0.156g 7%
Calories 211kcal 357kcal 7%
Monounsaturated fat 2.43g 0.159g 6%
Vitamin B2 0.19mg 0.262mg 6%
Vitamin E 0.01mg 0.82mg 5%
Choline 57mg 35mg 4%
Vitamin B1 0.16mg 0.115mg 4%
Fiber 5.4g 6.2g 3%
Net carbs 7.28g 68.7g N/A
Sugar 4.89g 2.5g N/A
Sodium 7mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.223mg 0.179mg 0%
Threonine 0.813mg 0.469mg 0%
Isoleucine 0.931mg 0.618mg 0%
Leucine 1.509mg 1.018mg 0%
Lysine 1.145mg 0.629mg 0%
Methionine 0.208mg 0.438mg 0%
Phenylalanine 0.941mg 0.721mg 0%
Valine 1.018mg 0.858mg 0%
Histidine 0.512mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +31.7%
Contains more FatsFats +918.5%
Contains more WaterWater +609%
Contains more OtherOther +24.2%
Contains more CarbsCarbs +490.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1428.3%
Contains more Poly. FatPolyunsaturated fat +818.6%
Contains less Sat. FatSaturated fat -90.2%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.