Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rye vs. Nattō — In-Depth Nutrition Comparison

Compare

A recap on 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.

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

Infographic

Rye 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.
Rye
4
:
6
Nattō
Contains more Phosphorus +90.8%
Contains less Sodium -71.4%
Contains more Manganese +68.7%
Contains more Selenium +58%
Contains more Calcium +804.2%
Contains more Iron +227%
Contains more Potassium +42.9%
Contains more Zinc +14.3%
Contains more Copper +81.7%
Equal in Magnesium - 115
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Phosphorus +90.8%
Contains less Sodium -71.4%
Contains more Manganese +68.7%
Contains more Selenium +58%
Contains more Calcium +804.2%
Contains more Iron +227%
Contains more Potassium +42.9%
Contains more Zinc +14.3%
Contains more Copper +81.7%
Equal in Magnesium - 115

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
8
:
2
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +577.2%
Contains more Vitamin B6 +126.2%
Contains more Folate +375%
Contains more Vitamin C +∞%
Contains more Vitamin K +291.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 +8400%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +577.2%
Contains more Vitamin B6 +126.2%
Contains more Folate +375%
Contains more Vitamin C +∞%
Contains more Vitamin K +291.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
1
:
4
Nattō
Contains more Carbs +498.3%
Contains more Protein +87.6%
Contains more Fats +574.8%
Contains more Water +419.1%
Contains more Other +21%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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 +498.3%
Contains more Protein +87.6%
Contains more Fats +574.8%
Contains more Water +419.1%
Contains more Other +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
1
:
2
Nattō
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +1068.3%
Contains more Polyunsaturated fat +709.6%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +1068.3%
Contains more Polyunsaturated fat +709.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Nattō Opinion
Net carbs 60.76g 7.28g Rye
Protein 10.34g 19.4g Nattō
Fats 1.63g 11g Nattō
Carbs 75.86g 12.68g Rye
Calories 338kcal 211kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 4.89g Rye
Fiber 15.1g 5.4g Rye
Calcium 24mg 217mg Nattō
Iron 2.63mg 8.6mg Nattō
Magnesium 110mg 115mg Nattō
Phosphorus 332mg 174mg Rye
Potassium 510mg 729mg Nattō
Sodium 2mg 7mg Rye
Zinc 2.65mg 3.03mg Nattō
Copper 0.367mg 0.667mg Nattō
Manganese 2.577mg 1.528mg Rye
Selenium 13.9µg 8.8µg Rye
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.01mg Rye
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.316mg 0.16mg Rye
Vitamin B2 0.251mg 0.19mg Rye
Vitamin B3 4.27mg 0mg Rye
Vitamin B5 1.456mg 0.215mg Rye
Vitamin B6 0.294mg 0.13mg Rye
Folate 38µg 8µg Rye
Vitamin K 5.9µg 23.1µg Nattō
Tryptophan 0.108mg 0.223mg Nattō
Threonine 0.289mg 0.813mg Nattō
Isoleucine 0.208mg 0.931mg Nattō
Leucine 0.563mg 1.509mg Nattō
Lysine 0.286mg 1.145mg Nattō
Methionine 0.153mg 0.208mg Nattō
Phenylalanine 0.435mg 0.941mg Nattō
Valine 0.317mg 1.018mg Nattō
Histidine 0.189mg 0.512mg Nattō
Saturated Fat 0.197g 1.591g Rye
Monounsaturated Fat 0.208g 2.43g Nattō
Polyunsaturated fat 0.767g 6.21g Nattō

Which food is preferable for your diet?

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

People also compare

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
36%
Rye
20%
Nattō
Minerals Daily Need Coverage Score
98%
Rye
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.91g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.394g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 22)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.7)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
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)

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.