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  6. Rice vs. Nattō

Rice vs. Nattō — In-Depth Nutrition Comparison

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How are rice and nattō different?

  • Nattō is higher than rice in iron, copper, manganese, magnesium, zinc, calcium, potassium, fiber, vitamin K, and phosphorus.
  • Nattō covers your daily need for iron, 93% more than rice.

Rice, white, long-grain, regular, enriched, cooked and Natto types were used in this article.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +858.3%
Contains more CalciumCalcium +2070%
Contains more PotassiumPotassium +1982.9%
Contains more IronIron +616.7%
Contains more CopperCopper +866.7%
Contains more ZincZinc +518.4%
Contains more PhosphorusPhosphorus +304.7%
Contains more ManganeseManganese +223.7%
Contains more SeleniumSelenium +17.3%

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.
Rice
Rice
4
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Nattō
Nattō
4
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 EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more FolateFolate +625%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +1361.5%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Nattō DV% diff.
Iron 1.2mg 8.6mg 93%
Copper 0.069mg 0.667mg 66%
Manganese 0.472mg 1.528mg 46%
Polyunsaturated fat 0.076g 6.21g 41%
Protein 2.69g 19.4g 33%
Magnesium 12mg 115mg 25%
Zinc 0.49mg 3.03mg 23%
Calcium 10mg 217mg 21%
Potassium 35mg 729mg 20%
Fiber 0.4g 5.4g 20%
Phosphorus 43mg 174mg 19%
Vitamin K 0µg 23.1µg 19%
Fats 0.28g 11g 16%
Vitamin C 0mg 13mg 14%
Vitamin B2 0.013mg 0.19mg 14%
Folate 58µg 8µg 13%
Choline 2.1mg 57mg 10%
Vitamin B3 1.476mg 0mg 9%
Saturated fat 0.077g 1.591g 7%
Monounsaturated fat 0.088g 2.43g 6%
Carbs 28.17g 12.68g 5%
Calories 130kcal 211kcal 4%
Vitamin B5 0.39mg 0.215mg 4%
Vitamin B6 0.093mg 0.13mg 3%
Selenium 7.5µg 8.8µg 2%
Protein per 100 calories 2.1g 9.2g N/A
Calories per 10 g protein 483kcal 109kcal N/A
Weight per 100 calories 77g 47g N/A
Unsaturated / Saturated Fat ratio 2.1 5.4 N/A
Net carbs 27.77g 7.28g N/A
Sugar 0.05g 4.89g N/A
Sodium 1mg 7mg 0%
Vitamin E 0.04mg 0.01mg 0%
Vitamin B1 0.163mg 0.16mg 0%
Tryptophan 0.031mg 0.223mg 0%
Threonine 0.096mg 0.813mg 0%
Isoleucine 0.116mg 0.931mg 0%
Leucine 0.222mg 1.509mg 0%
Lysine 0.097mg 1.145mg 0%
Methionine 0.063mg 0.208mg 0%
Phenylalanine 0.144mg 0.941mg 0%
Valine 0.164mg 1.018mg 0%
Histidine 0.063mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +122.2%
Contains more WaterWater +24.4%
Contains more ProteinProtein +621.2%
Contains more FatsFats +3828.6%
Contains more OtherOther +352.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -95.2%
Contains more Mono. FatMonounsaturated fat +2661.4%
Contains more Poly. FatPolyunsaturated fat +8071.1%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.