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Brown rice vs Nattō - In-Depth Nutrition Comparison

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Significant differences between Brown rice and Nattō

  • The amount of Iron, Copper, Manganese, Calcium, Zinc, Vitamin K, Potassium, Magnesium, Vitamin B3, and Fiber in Nattō is higher than in Brown rice.
  • Nattō covers your daily Iron needs 101% more than Brown rice.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Natto.

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Brown rice vs Nattō infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Nattō
Contains less Sodium -42.9%
Contains more Iron +1435.7%
Contains more Calcium +7133.3%
Contains more Potassium +747.7%
Contains more Magnesium +194.9%
Contains more Copper +529.2%
Contains more Zinc +326.8%
Contains more Phosphorus +68.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains less Sodium -42.9%
Contains more Iron +1435.7%
Contains more Calcium +7133.3%
Contains more Potassium +747.7%
Contains more Magnesium +194.9%
Contains more Copper +529.2%
Contains more Zinc +326.8%
Contains more Phosphorus +68.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Nattō
Contains more Vitamin E +1600%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +76.7%
Contains more Folate +12.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.4%
Contains more Vitamin K +11450%
Equal in Vitamin B6 - 0.13
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +76.7%
Contains more Folate +12.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.4%
Contains more Vitamin K +11450%
Equal in Vitamin B6 - 0.13

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
20
Nattō
Mineral Summary Score
20
Brown rice
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
116%
Nattō
Carbohydrates
26%
Brown rice
13%
Nattō
Fats
4%
Brown rice
51%
Nattō

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Nattō
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.331g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.1)
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.

All nutrients comparison - raw data values

Nutrient Brown rice Nattō Opinion
Calories 123 211 Nattō
Protein 2.74 19.4 Nattō
Fats 0.97 11 Nattō
Vitamin C 0 13 Nattō
Carbs 25.58 12.68 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 8.6 Nattō
Calcium 3 217 Nattō
Potassium 86 729 Nattō
Magnesium 39 115 Nattō
Sugar 0.24 4.89 Brown rice
Fiber 1.6 5.4 Nattō
Copper 0.106 0.667 Nattō
Zinc 0.71 3.03 Nattō
Starch 24.79 Brown rice
Phosphorus 103 174 Nattō
Sodium 4 7 Brown rice
Vitamin A 0 0
Vitamin E 0.17 0.01 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.16 Brown rice
Vitamin B2 0.069 0.19 Nattō
Vitamin B3 2.561 0 Brown rice
Vitamin B5 0.38 0.215 Brown rice
Vitamin B6 0.123 0.13 Nattō
Vitamin B12 0 0
Vitamin K 0.2 23.1 Nattō
Folate 9 8 Brown rice
Trans Fat 0 0
Saturated Fat 0.26 1.591 Brown rice
Monounsaturated Fat 0.369 2.43 Nattō
Polyunsaturated fat 0.366 6.21 Nattō
Tryptophan 0.033 0.223 Nattō
Threonine 0.095 0.813 Nattō
Isoleucine 0.109 0.931 Nattō
Leucine 0.214 1.509 Nattō
Lysine 0.099 1.145 Nattō
Methionine 0.058 0.208 Nattō
Phenylalanine 0.133 0.941 Nattō
Valine 0.151 1.018 Nattō
Histidine 0.066 0.512 Nattō
Fructose 0 Brown rice

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.