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  6. Wild rice raw vs. Nattō

Wild rice raw vs. Nattō — In-Depth Nutrition Comparison

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Differences between wild rice raw and nattō

  • Wild rice raw has more vitamin B3, phosphorus, zinc, folate, vitamin B6, and vitamin B5, while nattō has more iron, calcium, vitamin K, and copper.
  • Nattō's daily need coverage for iron is 83% higher.

The food types used in this comparison are Wild rice, raw and Natto.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Nattō
Nattō
6
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 +53.9%
Contains more ZincZinc +96.7%
Contains more PhosphorusPhosphorus +148.9%
Contains more CalciumCalcium +933.3%
Contains more PotassiumPotassium +70.7%
Contains more IronIron +338.8%
Contains more CopperCopper +27.3%
Contains more ManganeseManganese +15%
Contains more SeleniumSelenium +214.3%
~equal in Sodium ~7mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Nattō
Nattō
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +399.5%
Contains more Vitamin B6Vitamin B6 +200.8%
Contains more FolateFolate +1087.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin KVitamin K +1115.8%
Contains more CholineCholine +62.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Nattō DV% diff.
Iron 1.96mg 8.6mg 83%
Vitamin B3 6.733mg 0mg 42%
Polyunsaturated fat 0.676g 6.21g 37%
Phosphorus 433mg 174mg 37%
Zinc 5.96mg 3.03mg 27%
Folate 95µg 8µg 22%
Carbs 74.9g 12.68g 21%
Vitamin B6 0.391mg 0.13mg 20%
Calcium 21mg 217mg 20%
Vitamin K 1.9µg 23.1µg 18%
Vitamin B5 1.074mg 0.215mg 17%
Copper 0.524mg 0.667mg 16%
Magnesium 177mg 115mg 15%
Fats 1.08g 11g 15%
Vitamin C 0mg 13mg 14%
Selenium 2.8µg 8.8µg 11%
Potassium 427mg 729mg 9%
Manganese 1.329mg 1.528mg 9%
Protein 14.73g 19.4g 9%
Saturated fat 0.156g 1.591g 7%
Calories 357kcal 211kcal 7%
Monounsaturated fat 0.159g 2.43g 6%
Vitamin B2 0.262mg 0.19mg 6%
Vitamin E 0.82mg 0.01mg 5%
Choline 35mg 57mg 4%
Vitamin B1 0.115mg 0.16mg 4%
Fiber 6.2g 5.4g 3%
Net carbs 68.7g 7.28g N/A
Sugar 2.5g 4.89g N/A
Sodium 7mg 7mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.223mg 0%
Threonine 0.469mg 0.813mg 0%
Isoleucine 0.618mg 0.931mg 0%
Leucine 1.018mg 1.509mg 0%
Lysine 0.629mg 1.145mg 0%
Methionine 0.438mg 0.208mg 0%
Phenylalanine 0.721mg 0.941mg 0%
Valine 0.858mg 1.018mg 0%
Histidine 0.384mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Nattō
Nattō
4
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 +490.7%
Contains more ProteinProtein +31.7%
Contains more FatsFats +918.5%
Contains more WaterWater +609%
Contains more OtherOther +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -90.2%
Contains more Mono. FatMonounsaturated fat +1428.3%
Contains more Poly. FatPolyunsaturated fat +818.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.