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  6. Teff vs. Nattō

Teff vs. Nattō — In-Depth Nutrition Comparison

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A recap on 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
:
5
Nattō
Nattō
Contains more Magnesium +60%
Contains more Phosphorus +146.6%
Contains more Zinc +19.8%
Contains more Copper +21.4%
Contains more Manganese +504.7%
Contains more Calcium +20.6%
Contains more Iron +12.7%
Contains more Potassium +70.7%
Contains less Sodium -41.7%
Contains more Selenium +100%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Magnesium +60%
Contains more Phosphorus +146.6%
Contains more Zinc +19.8%
Contains more Copper +21.4%
Contains more Manganese +504.7%
Contains more Calcium +20.6%
Contains more Iron +12.7%
Contains more Potassium +70.7%
Contains less Sodium -41.7%
Contains more Selenium +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
7
:
5
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +338.1%
Contains more Vitamin B6 +270.8%
Contains more Vitamin K +1115.8%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Nattō
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 +700%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +338.1%
Contains more Vitamin B6 +270.8%
Contains more Vitamin K +1115.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Nattō
Nattō
Contains more Carbs +476.7%
Contains more Other +24.7%
Contains more Protein +45.9%
Contains more Fats +362.2%
Contains more Water +523.8%
Teff
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
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 +476.7%
Contains more Other +24.7%
Contains more Protein +45.9%
Contains more Fats +362.2%
Contains more Water +523.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Nattō
Nattō
Contains less Saturated Fat -71.8%
Contains more Monounsaturated Fat +312.6%
Contains more Polyunsaturated fat +479.8%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -71.8%
Contains more Monounsaturated Fat +312.6%
Contains more Polyunsaturated fat +479.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Nattō Opinion
Net carbs 65.13g 7.28g Teff
Protein 13.3g 19.4g Nattō
Fats 2.38g 11g Nattō
Carbs 73.13g 12.68g Teff
Calories 367kcal 211kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 4.89g Teff
Fiber 8g 5.4g Teff
Calcium 180mg 217mg Nattō
Iron 7.63mg 8.6mg Nattō
Magnesium 184mg 115mg Teff
Phosphorus 429mg 174mg Teff
Potassium 427mg 729mg Nattō
Sodium 12mg 7mg Nattō
Zinc 3.63mg 3.03mg Teff
Copper 0.81mg 0.667mg Teff
Manganese 9.24mg 1.528mg Teff
Selenium 4.4µg 8.8µg Nattō
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.01mg Teff
Vitamin C 13mg Nattō
Vitamin B1 0.39mg 0.16mg Teff
Vitamin B2 0.27mg 0.19mg Teff
Vitamin B3 3.363mg 0mg Teff
Vitamin B5 0.942mg 0.215mg Teff
Vitamin B6 0.482mg 0.13mg Teff
Folate 8µg Nattō
Vitamin K 1.9µg 23.1µg Nattō
Tryptophan 0.139mg 0.223mg Nattō
Threonine 0.51mg 0.813mg Nattō
Isoleucine 0.501mg 0.931mg Nattō
Leucine 1.068mg 1.509mg Nattō
Lysine 0.376mg 1.145mg Nattō
Methionine 0.428mg 0.208mg Teff
Phenylalanine 0.698mg 0.941mg Nattō
Valine 0.686mg 1.018mg Nattō
Histidine 0.301mg 0.512mg Nattō
Saturated Fat 0.449g 1.591g Teff
Monounsaturated Fat 0.589g 2.43g Nattō
Polyunsaturated fat 1.071g 6.21g Nattō
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

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

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
33%
Teff
20%
Nattō
Minerals Daily Need Coverage Score
229%
Teff
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 3.05g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 1.142g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 56)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 5mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.