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  6. Nattō vs. Barley

Nattō vs. Barley — In-Depth Nutrition Comparison

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How are nattō and barley 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).

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

Infographic

Nattō vs Barley 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.
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%
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%
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%
Contains less SodiumSodium -57.1%
~equal in Selenium ~8.6µg

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.
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%
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%
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%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +100%
~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 Nattō Barley DV% diff.
Iron 8.6mg 1.33mg 91%
Copper 0.667mg 0.105mg 62%
Manganese 1.528mg 0.259mg 55%
Polyunsaturated fat 6.21g 0.214g 40%
Protein 19.4g 2.26g 34%
Magnesium 115mg 22mg 22%
Calcium 217mg 11mg 21%
Zinc 3.03mg 0.82mg 20%
Potassium 729mg 93mg 19%
Vitamin K 23.1µg 0.8µg 19%
Phosphorus 174mg 54mg 17%
Fats 11g 0.44g 16%
Vitamin C 13mg 0mg 14%
Vitamin B3 0mg 2.063mg 13%
Vitamin B2 0.19mg 0.062mg 10%
Choline 57mg 13.4mg 8%
Saturated fat 1.591g 0.093g 7%
Fiber 5.4g 3.8g 6%
Vitamin B1 0.16mg 0.083mg 6%
Monounsaturated fat 2.43g 0.057g 6%
Carbs 12.68g 28.22g 5%
Calories 211kcal 123kcal 4%
Vitamin B5 0.215mg 0.135mg 2%
Folate 8µg 16µg 2%
Vitamin B6 0.13mg 0.115mg 1%
Protein per 100 calories 9.2g 1.8g N/A
Calories per 10 g protein 109kcal 544kcal N/A
Weight per 100 calories 47g 81g N/A
Unsaturated / Saturated Fat ratio 5.4 2.9 N/A
Net carbs 7.28g 24.42g N/A
Sugar 4.89g 0.28g N/A
Sodium 7mg 3mg 0%
Vitamin E 0.01mg 0.01mg 0%
Selenium 8.8µg 8.6µg 0%
Tryptophan 0.223mg 0.038mg 0%
Threonine 0.813mg 0.077mg 0%
Isoleucine 0.931mg 0.083mg 0%
Leucine 1.509mg 0.154mg 0%
Lysine 1.145mg 0.084mg 0%
Methionine 0.208mg 0.043mg 0%
Phenylalanine 0.941mg 0.127mg 0%
Valine 1.018mg 0.111mg 0%
Histidine 0.512mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +758.4%
Contains more FatsFats +2400%
Contains more OtherOther +578.6%
Contains more CarbsCarbs +122.6%
Contains more WaterWater +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +4163.2%
Contains more Poly. FatPolyunsaturated fat +2801.9%
Contains less Sat. FatSaturated fat -94.2%

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.