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Rye vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between rye and nattō

  • Rye has more manganese, fiber, vitamin B3, vitamin B5, and phosphorus; however, nattō is higher in iron, copper, calcium, vitamin C, and vitamin K.
  • Nattō covers your daily iron needs 75% more than rye.
  • The glycemic index of nattō is higher.

Food varieties used in this article are Rye grain and Natto.

Infographic

Rye 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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%
Contains more PhosphorusPhosphorus +90.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +68.7%
Contains more SeleniumSelenium +58%
Contains more CalciumCalcium +804.2%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +227%
Contains more CopperCopper +81.7%
Contains more ZincZinc +14.3%
~equal in Magnesium ~115mg

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.
Rye
Rye
8
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% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Nattō
Nattō
2
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more Vitamin B2Vitamin B2 +32.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +577.2%
Contains more Vitamin B6Vitamin B6 +126.2%
Contains more FolateFolate +375%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +291.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Nattō DV% diff.
Iron 2.63mg 8.6mg 75%
Manganese 2.577mg 1.528mg 46%
Fiber 15.1g 5.4g 39%
Polyunsaturated fat 0.767g 6.21g 36%
Copper 0.367mg 0.667mg 33%
Vitamin B3 4.27mg 0mg 27%
Vitamin B5 1.456mg 0.215mg 25%
Phosphorus 332mg 174mg 23%
Carbs 75.86g 12.68g 21%
Calcium 24mg 217mg 19%
Protein 10.34g 19.4g 18%
Fats 1.63g 11g 14%
Vitamin C 0mg 13mg 14%
Vitamin K 5.9µg 23.1µg 14%
Vitamin B1 0.316mg 0.16mg 13%
Vitamin B6 0.294mg 0.13mg 13%
Selenium 13.9µg 8.8µg 9%
Folate 38µg 8µg 8%
Calories 338kcal 211kcal 6%
Potassium 510mg 729mg 6%
Vitamin E 0.85mg 0.01mg 6%
Saturated fat 0.197g 1.591g 6%
Monounsaturated fat 0.208g 2.43g 6%
Vitamin B2 0.251mg 0.19mg 5%
Choline 30.4mg 57mg 5%
Zinc 2.65mg 3.03mg 3%
Magnesium 110mg 115mg 1%
Protein per 100 calories 3.1g 9.2g N/A
Calories per 10 g protein 327kcal 109kcal N/A
Weight per 100 calories 30g 47g N/A
Unsaturated / Saturated Fat ratio 4.9 5.4 N/A
Net carbs 60.76g 7.28g N/A
Sugar 0.98g 4.89g N/A
Sodium 2mg 7mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.223mg 0%
Threonine 0.289mg 0.813mg 0%
Isoleucine 0.208mg 0.931mg 0%
Leucine 0.563mg 1.509mg 0%
Lysine 0.286mg 1.145mg 0%
Methionine 0.153mg 0.208mg 0%
Phenylalanine 0.435mg 0.941mg 0%
Valine 0.317mg 1.018mg 0%
Histidine 0.189mg 0.512mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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
Contains more CarbsCarbs +498.3%
Contains more ProteinProtein +87.6%
Contains more FatsFats +574.8%
Contains more WaterWater +419.1%
Contains more OtherOther +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
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
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +1068.3%
Contains more Poly. FatPolyunsaturated fat +709.6%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.