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Rye vs Nattō - In-Depth Nutrition Comparison

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A recap on differences between Rye and Nattō

  • Rye has more Manganese, Fiber, Vitamin B5, and Phosphorus, however Nattō is higher in Iron, Copper, Vitamin B3, Calcium, Vitamin C, and Vitamin K.
  • Nattō covers your daily Iron needs 75% more than Rye.
  • Nattō contains 7 times less Vitamin B5 than Rye. Rye contains 1.456mg of Vitamin B5, while Nattō contains 0.215mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
2
:
6
Nattō
Contains more Phosphorus +90.8%
Contains less Sodium -71.4%
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 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Phosphorus +90.8%
Contains less Sodium -71.4%
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" chart 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%

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.
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
Starch g g
Fructose 0.11g g 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
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0.01mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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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
36
Rye
20
Nattō
Mineral Summary Score
71
Rye
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
62%
Rye
116%
Nattō
Carbohydrates
76%
Rye
13%
Nattō
Fats
8%
Rye
51%
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

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. 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.