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.
- The glycemic index of nattō is higher.
Food varieties used in this article are Rye grain and Natto.
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.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +87.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -87.6% |
| Contains more Mono. FatMonounsaturated fat | +1068.3% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Saturated fat | 0.197g | 1.591g | 6% |
| Monounsaturated fat | 0.208g | 2.43g | 6% |
| Calories | 338kcal | 211kcal | 6% |
| Vitamin E | 0.85mg | 0.01mg | 6% |
| Potassium | 510mg | 729mg | 6% |
| Vitamin B2 | 0.251mg | 0.19mg | 5% |
| Choline | 30.4mg | 57mg | 5% |
| Zinc | 2.65mg | 3.03mg | 3% |
| Magnesium | 110mg | 115mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
35%
20%
Minerals Daily Need Coverage Score
98%
116%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 3.91g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 1.394g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 22)
Which food is cheaper?
Rye is cheaper (difference - $1.7)
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)