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  6. Teff vs. Nattō

Teff vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between teff and nattō

  • Teff has more manganese, phosphorus, vitamin B6, vitamin B3, vitamin B1, magnesium, copper, and vitamin B5; however, nattō is higher in vitamin K and iron.
  • Teff covers your daily manganese needs 335% more than nattō.

Food varieties used in this article are Teff, uncooked and Natto.

Infographic

Teff 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.
Teff
Teff
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
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 MagnesiumMagnesium +60%
Contains more CopperCopper +21.4%
Contains more ZincZinc +19.8%
Contains more PhosphorusPhosphorus +146.6%
Contains more ManganeseManganese +504.7%
Contains more CalciumCalcium +20.6%
Contains more PotassiumPotassium +70.7%
Contains more IronIron +12.7%
Contains less SodiumSodium -41.7%
Contains more SeleniumSelenium +100%

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.
Teff
Teff
6
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Nattō
Nattō
3
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 EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +338.1%
Contains more Vitamin B6Vitamin B6 +270.8%
Contains more Vitamin KVitamin K +1115.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Nattō DV% diff.
Manganese 9.24mg 1.528mg 335%
Phosphorus 429mg 174mg 36%
Polyunsaturated fat 1.071g 6.21g 34%
Vitamin B6 0.482mg 0.13mg 27%
Vitamin B3 3.363mg 0mg 21%
Carbs 73.13g 12.68g 20%
Vitamin B1 0.39mg 0.16mg 19%
Vitamin K 1.9µg 23.1µg 18%
Magnesium 184mg 115mg 16%
Copper 0.81mg 0.667mg 16%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.215mg 15%
Vitamin C 13mg 14%
Fats 2.38g 11g 13%
Protein 13.3g 19.4g 12%
Iron 7.63mg 8.6mg 12%
Fiber 8g 5.4g 10%
Potassium 427mg 729mg 9%
Calories 367kcal 211kcal 8%
Selenium 4.4µg 8.8µg 8%
Choline 13.1mg 57mg 8%
Vitamin B2 0.27mg 0.19mg 6%
Zinc 3.63mg 3.03mg 5%
Saturated fat 0.449g 1.591g 5%
Monounsaturated fat 0.589g 2.43g 5%
Calcium 180mg 217mg 4%
Folate 8µg 2%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 9.2g N/A
Calories per 10 g protein 276kcal 109kcal N/A
Weight per 100 calories 27g 47g N/A
Unsaturated / Saturated Fat ratio 3.7 5.4 N/A
Net carbs 65.13g 7.28g N/A
Sugar 1.84g 4.89g N/A
Sodium 12mg 7mg 0%
Vitamin E 0.08mg 0.01mg 0%
Tryptophan 0.139mg 0.223mg 0%
Threonine 0.51mg 0.813mg 0%
Isoleucine 0.501mg 0.931mg 0%
Leucine 1.068mg 1.509mg 0%
Lysine 0.376mg 1.145mg 0%
Methionine 0.428mg 0.208mg 0%
Phenylalanine 0.698mg 0.941mg 0%
Valine 0.686mg 1.018mg 0%
Histidine 0.301mg 0.512mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Nattō
Nattō
3
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 +476.7%
Contains more OtherOther +24.7%
Contains more ProteinProtein +45.9%
Contains more FatsFats +362.2%
Contains more WaterWater +523.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 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 -71.8%
Contains more Mono. FatMonounsaturated fat +312.6%
Contains more Poly. FatPolyunsaturated fat +479.8%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.