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  6. Nattō vs. Teff

Nattō vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between nattō and teff?

  • Nattō is richer in iron, copper, potassium, zinc, calcium, magnesium, vitamin B2, fiber, and phosphorus, yet teff is richer in manganese.
  • Nattō's daily need coverage for iron is 82% higher.
  • Nattō has 7 times more potassium than teff. Nattō has 729mg of potassium, while teff has 107mg.

We used Natto and Teff, cooked types in this comparison.

Infographic

Nattō vs Teff 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
9
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%
Teff
Teff
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +342.9%
Contains more PotassiumPotassium +581.3%
Contains more IronIron +319.5%
Contains more CopperCopper +195.1%
Contains more ZincZinc +173%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -12.5%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +87.2%

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%
Teff
Teff
3
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% 46% 7.6% 17% 0% 22% 0% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +475.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +34%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +125%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Teff DV% diff.
Iron 8.6mg 2.05mg 82%
Manganese 1.528mg 2.86mg 58%
Copper 0.667mg 0.226mg 49%
Polyunsaturated fat 6.21g 41%
Protein 19.4g 3.87g 31%
Vitamin K 23.1µg 19%
Potassium 729mg 107mg 18%
Calcium 217mg 49mg 17%
Zinc 3.03mg 1.11mg 17%
Fats 11g 0.65g 16%
Selenium 8.8µg 16%
Magnesium 115mg 50mg 15%
Vitamin C 13mg 14%
Vitamin B2 0.19mg 0.033mg 12%
Fiber 5.4g 2.8g 10%
Choline 57mg 10%
Phosphorus 174mg 120mg 8%
Saturated fat 1.591g 7%
Calories 211kcal 101kcal 6%
Vitamin B3 0mg 0.909mg 6%
Monounsaturated fat 2.43g 6%
Vitamin B5 0.215mg 4%
Vitamin B6 0.13mg 0.097mg 3%
Folate 8µg 18µg 3%
Carbs 12.68g 19.86g 2%
Vitamin B1 0.16mg 0.183mg 2%
Protein per 100 calories 9.2g 3.8g N/A
Calories per 10 g protein 109kcal 261kcal N/A
Weight per 100 calories 47g 99g N/A
Unsaturated / Saturated Fat ratio 5.4 N/A
Net carbs 7.28g 17.06g N/A
Sugar 4.89g N/A
Sodium 7mg 8mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.041mg 0%
Threonine 0.813mg 0.149mg 0%
Isoleucine 0.931mg 0.146mg 0%
Leucine 1.509mg 0.311mg 0%
Lysine 1.145mg 0.109mg 0%
Methionine 0.208mg 0.125mg 0%
Phenylalanine 0.941mg 0.203mg 0%
Valine 1.018mg 0.2mg 0%
Histidine 0.512mg 0.088mg 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
Teff
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more ProteinProtein +401.3%
Contains more FatsFats +1592.3%
Contains more OtherOther +175.4%
Contains more CarbsCarbs +56.6%
Contains more WaterWater +36.2%

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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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.