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Wild rice vs Nattō - In-Depth Nutrition Comparison

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Differences between Wild rice and Nattō

  • Wild rice has more Phosphorus, Zinc, Folate, Vitamin B6, and Vitamin B5, while Nattō has more Iron, Vitamin B3, Calcium, Vitamin K, and Copper.
  • Nattō's daily need coverage for Iron is 83% higher.
  • Nattō contains 12 times less Folate than Wild rice. Wild rice contains 95µg of Folate, while Nattō contains 8µg.

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

Infographic

Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +53.9%
Contains more Phosphorus +148.9%
Contains more Zinc +96.7%
Contains more Calcium +933.3%
Contains more Iron +338.8%
Contains more Potassium +70.7%
Contains more Copper +27.3%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +53.9%
Contains more Phosphorus +148.9%
Contains more Zinc +96.7%
Contains more Calcium +933.3%
Contains more Iron +338.8%
Contains more Potassium +70.7%
Contains more Copper +27.3%
Equal in Sodium - 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
:
3
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +8100%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +399.5%
Contains more Vitamin B6 +200.8%
Contains more Folate +1087.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.1%
Contains more Vitamin K +1115.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 +8100%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +399.5%
Contains more Vitamin B6 +200.8%
Contains more Folate +1087.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.1%
Contains more Vitamin K +1115.8%

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

All nutrients comparison - raw data values

Nutrient Wild rice Nattō Opinion
Net carbs 68.7g 7.28g Wild rice
Protein 14.73g 19.4g Nattō
Fats 1.08g 11g Nattō
Carbs 74.9g 12.68g Wild rice
Calories 357kcal 211kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g 4.89g Wild rice
Fiber 6.2g 5.4g Wild rice
Calcium 21mg 217mg Nattō
Iron 1.96mg 8.6mg Nattō
Magnesium 177mg 115mg Wild rice
Phosphorus 433mg 174mg Wild rice
Potassium 427mg 729mg Nattō
Sodium 7mg 7mg
Zinc 5.96mg 3.03mg Wild rice
Copper 0.524mg 0.667mg Nattō
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.01mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.115mg 0.16mg Nattō
Vitamin B2 0.262mg 0.19mg Wild rice
Vitamin B3 6.733mg 0mg Wild rice
Vitamin B5 1.074mg 0.215mg Wild rice
Vitamin B6 0.391mg 0.13mg Wild rice
Folate 95µg 8µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 23.1µg Nattō
Tryptophan 0.179mg 0.223mg Nattō
Threonine 0.469mg 0.813mg Nattō
Isoleucine 0.618mg 0.931mg Nattō
Leucine 1.018mg 1.509mg Nattō
Lysine 0.629mg 1.145mg Nattō
Methionine 0.438mg 0.208mg Wild rice
Phenylalanine 0.721mg 0.941mg Nattō
Valine 0.858mg 1.018mg Nattō
Histidine 0.384mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 1.591g Wild rice
Monounsaturated Fat 0.159g 2.43g Nattō
Polyunsaturated fat 0.676g 6.21g Nattō

Which food is preferable for your diet?

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

People also compare

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
39
Wild rice
20
Nattō
Mineral Summary Score
96
Wild rice
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
88%
Wild rice
116%
Nattō
Carbohydrates
75%
Wild rice
13%
Nattō
Fats
5%
Wild rice
51%
Nattō

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 2.39g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.435g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.1)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Wild rice - 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.