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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 B1, Magnesium, Copper, and Vitamin B5, however Nattō is higher in Vitamin B3, Vitamin K, and Iron.
  • Teff covers your daily Manganese needs 335% more than Nattō.
  • Nattō contains 4 times less Vitamin B5 than Teff. Teff contains 0.942mg of Vitamin B5, while Nattō contains 0.215mg.

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

Infographic

Teff 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
Teff
4
:
4
Nattō
Contains more Magnesium +60%
Contains more Copper +21.4%
Contains more Zinc +19.8%
Contains more Phosphorus +146.6%
Contains more Iron +12.7%
Contains more Calcium +20.6%
Contains more Potassium +70.7%
Contains less Sodium -41.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Magnesium +60%
Contains more Copper +21.4%
Contains more Zinc +19.8%
Contains more Phosphorus +146.6%
Contains more Iron +12.7%
Contains more Calcium +20.6%
Contains more Potassium +70.7%
Contains less Sodium -41.7%

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
Teff
7
:
5
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
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%

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
33
Teff
20
Nattō
Mineral Summary Score
133
Teff
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
80%
Teff
116%
Nattō
Carbohydrates
73%
Teff
13%
Nattō
Fats
11%
Teff
51%
Nattō

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.
Teff Nattō
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 3.05g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 1.142g)
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 lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 1)
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.

All nutrients comparison - raw data values

Nutrient Teff Nattō Opinion
Calories 367 211 Teff
Protein 13.3 19.4 Nattō
Fats 2.38 11 Nattō
Vitamin C 13 Nattō
Carbs 73.13 12.68 Teff
Cholesterol 0 Teff
Vitamin D 0 Nattō
Iron 7.63 8.6 Nattō
Calcium 180 217 Nattō
Potassium 427 729 Nattō
Magnesium 184 115 Teff
Sugar 1.84 4.89 Teff
Fiber 8 5.4 Teff
Copper 0.81 0.667 Teff
Zinc 3.63 3.03 Teff
Starch 36.56 Teff
Phosphorus 429 174 Teff
Sodium 12 7 Nattō
Vitamin A 9 0 Teff
Vitamin E 0.08 0.01 Teff
Vitamin D 0 Nattō
Vitamin B1 0.39 0.16 Teff
Vitamin B2 0.27 0.19 Teff
Vitamin B3 3.363 0 Teff
Vitamin B5 0.942 0.215 Teff
Vitamin B6 0.482 0.13 Teff
Vitamin B12 0 Nattō
Vitamin K 1.9 23.1 Nattō
Folate 8 Nattō
Trans Fat 0 Teff
Saturated Fat 0.449 1.591 Teff
Monounsaturated Fat 0.589 2.43 Nattō
Polyunsaturated fat 1.071 6.21 Nattō
Tryptophan 0.139 0.223 Nattō
Threonine 0.51 0.813 Nattō
Isoleucine 0.501 0.931 Nattō
Leucine 1.068 1.509 Nattō
Lysine 0.376 1.145 Nattō
Methionine 0.428 0.208 Teff
Phenylalanine 0.698 0.941 Nattō
Valine 0.686 1.018 Nattō
Histidine 0.301 0.512 Nattō
Fructose 0.47 Teff

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. 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.