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  6. Barley vs. Nattō

Barley vs. Nattō — In-Depth Nutrition Comparison

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How are barley and nattō different?

  • Nattō has more iron, copper, manganese, magnesium, calcium, zinc, potassium, vitamin K, phosphorus, and vitamin C than barley.
  • Daily need coverage for iron for nattō is 91% higher.
  • Barley has a lower glycemic index (28) than nattō (56).

Barley, pearled, cooked and Natto are the varieties used in this article.

Infographic

Barley 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.
Barley
Barley
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Nattō
Nattō
8
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 less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +422.7%
Contains more CalciumCalcium +1872.7%
Contains more PotassiumPotassium +683.9%
Contains more IronIron +546.6%
Contains more CopperCopper +535.2%
Contains more ZincZinc +269.5%
Contains more PhosphorusPhosphorus +222.2%
Contains more ManganeseManganese +490%
~equal in Selenium ~8.8µg

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.
Barley
Barley
2
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% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
Nattō
Nattō
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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +92.8%
Contains more Vitamin B2Vitamin B2 +206.5%
Contains more Vitamin B5Vitamin B5 +59.3%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin KVitamin K +2787.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Nattō DV% diff.
Iron 1.33mg 8.6mg 91%
Copper 0.105mg 0.667mg 62%
Manganese 0.259mg 1.528mg 55%
Polyunsaturated fat 0.214g 6.21g 40%
Protein 2.26g 19.4g 34%
Magnesium 22mg 115mg 22%
Calcium 11mg 217mg 21%
Zinc 0.82mg 3.03mg 20%
Potassium 93mg 729mg 19%
Vitamin K 0.8µg 23.1µg 19%
Phosphorus 54mg 174mg 17%
Fats 0.44g 11g 16%
Vitamin C 0mg 13mg 14%
Vitamin B3 2.063mg 0mg 13%
Vitamin B2 0.062mg 0.19mg 10%
Choline 13.4mg 57mg 8%
Saturated fat 0.093g 1.591g 7%
Fiber 3.8g 5.4g 6%
Vitamin B1 0.083mg 0.16mg 6%
Monounsaturated fat 0.057g 2.43g 6%
Carbs 28.22g 12.68g 5%
Calories 123kcal 211kcal 4%
Vitamin B5 0.135mg 0.215mg 2%
Folate 16µg 8µg 2%
Vitamin B6 0.115mg 0.13mg 1%
Protein per 100 calories 1.8g 9.2g N/A
Calories per 10 g protein 544kcal 109kcal N/A
Weight per 100 calories 81g 47g N/A
Unsaturated / Saturated Fat ratio 2.9 5.4 N/A
Net carbs 24.42g 7.28g N/A
Sugar 0.28g 4.89g N/A
Sodium 3mg 7mg 0%
Vitamin E 0.01mg 0.01mg 0%
Selenium 8.6µg 8.8µg 0%
Tryptophan 0.038mg 0.223mg 0%
Threonine 0.077mg 0.813mg 0%
Isoleucine 0.083mg 0.931mg 0%
Leucine 0.154mg 1.509mg 0%
Lysine 0.084mg 1.145mg 0%
Methionine 0.043mg 0.208mg 0%
Phenylalanine 0.127mg 0.941mg 0%
Valine 0.111mg 1.018mg 0%
Histidine 0.051mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 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 +122.6%
Contains more WaterWater +25%
Contains more ProteinProtein +758.4%
Contains more FatsFats +2400%
Contains more OtherOther +578.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 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 -94.2%
Contains more Mono. FatMonounsaturated fat +4163.2%
Contains more Poly. FatPolyunsaturated fat +2801.9%

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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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.