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  6. Pilaf vs. Nattō

Pilaf vs. Nattō — In-Depth Nutrition Comparison

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A recap on differences between Pilaf and Nattō

  • Pilaf has more Folate, Selenium, Vitamin B3, Vitamin B1, and Vitamin B6, however, Nattō is higher in Iron, Copper, Manganese, and Magnesium.
  • Nattō covers your daily Iron needs 77% more than Pilaf.
  • Nattō has less Sodium.

Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Natto.

Infographic

Pilaf vs Nattō 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.
Pilaf
Pilaf
1
:
9
Nattō
Nattō
Contains more Selenium +268.2%
Contains more Calcium +161.4%
Contains more Iron +252.5%
Contains more Magnesium +259.4%
Contains more Phosphorus +13%
Contains more Potassium +287.8%
Contains less Sodium -99.5%
Contains more Zinc +200%
Contains more Copper +301.8%
Contains more Manganese +73.2%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Selenium +268.2%
Contains more Calcium +161.4%
Contains more Iron +252.5%
Contains more Magnesium +259.4%
Contains more Phosphorus +13%
Contains more Potassium +287.8%
Contains less Sodium -99.5%
Contains more Zinc +200%
Contains more Copper +301.8%
Contains more Manganese +73.2%

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.
Pilaf
Pilaf
8
:
3
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +276.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +232.6%
Contains more Vitamin B6 +207.7%
Contains more Folate +2550%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +217.1%
Contains more Vitamin B2 +118.4%
Contains more Vitamin K +4520%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Nattō
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +276.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +232.6%
Contains more Vitamin B6 +207.7%
Contains more Folate +2550%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +217.1%
Contains more Vitamin B2 +118.4%
Contains more Vitamin K +4520%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
2
:
3
Nattō
Nattō
Contains more Carbs +501.8%
Contains more Other +103.2%
Contains more Protein +86.2%
Contains more Fats +702.9%
Contains more Water +584.3%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more Carbs +501.8%
Contains more Other +103.2%
Contains more Protein +86.2%
Contains more Fats +702.9%
Contains more Water +584.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Nattō
Nattō
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +551.5%
Contains more Polyunsaturated fat +1547.2%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +551.5%
Contains more Polyunsaturated fat +1547.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Nattō Opinion
Net carbs 75.11g 7.28g Pilaf
Protein 10.42g 19.4g Nattō
Fats 1.37g 11g Nattō
Carbs 76.31g 12.68g Pilaf
Calories 359kcal 211kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 4.89g Pilaf
Fiber 1.2g 5.4g Nattō
Calcium 83mg 217mg Nattō
Iron 2.44mg 8.6mg Nattō
Magnesium 32mg 115mg Nattō
Phosphorus 154mg 174mg Nattō
Potassium 188mg 729mg Nattō
Sodium 1303mg 7mg Nattō
Zinc 1.01mg 3.03mg Nattō
Copper 0.166mg 0.667mg Nattō
Manganese 0.882mg 1.528mg Nattō
Selenium 32.4µg 8.8µg Pilaf
Vitamin A 14IU 0IU Pilaf
Vitamin A RAE 4µg 0µg Pilaf
Vitamin E 0.04mg 0.01mg Pilaf
Vitamin C 4.1mg 13mg Nattō
Vitamin B1 0.603mg 0.16mg Pilaf
Vitamin B2 0.087mg 0.19mg Nattō
Vitamin B3 6.127mg 0mg Pilaf
Vitamin B5 0.715mg 0.215mg Pilaf
Vitamin B6 0.4mg 0.13mg Pilaf
Folate 212µg 8µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 23.1µg Nattō
Tryptophan 0.086mg 0.223mg Nattō
Threonine 0.221mg 0.813mg Nattō
Isoleucine 0.279mg 0.931mg Nattō
Leucine 0.523mg 1.509mg Nattō
Lysine 0.189mg 1.145mg Nattō
Methionine 0.145mg 0.208mg Nattō
Phenylalanine 0.32mg 0.941mg Nattō
Valine 0.374mg 1.018mg Nattō
Histidine 0.15mg 0.512mg Nattō
Cholesterol 1mg 0mg Nattō
Saturated Fat 0.307g 1.591g Pilaf
Monounsaturated Fat 0.373g 2.43g Nattō
Polyunsaturated fat 0.377g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Nattō
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
50%
Pilaf
20%
Nattō
Minerals Daily Need Coverage Score
77%
Pilaf
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 3.36g)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 1.284g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.1)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1296mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.