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  6. Wild rice vs. Nattō

Wild rice vs. Nattō — In-Depth Nutrition Comparison

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Important differences between wild rice and nattō

  • Wild rice has less iron, copper, manganese, calcium, magnesium, vitamin K, potassium, zinc, selenium, and vitamin C.
  • Nattō's daily need coverage for iron is 100% more.

The food varieties used in the comparison are Wild rice, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 -57.1%
Contains more MagnesiumMagnesium +259.4%
Contains more CalciumCalcium +7133.3%
Contains more PotassiumPotassium +621.8%
Contains more IronIron +1333.3%
Contains more CopperCopper +451.2%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +112.2%
Contains more ManganeseManganese +441.8%
Contains more SeleniumSelenium +1000%

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.
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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Nattō
Nattō
5
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 +2300%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +225%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +118.4%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin KVitamin K +4520%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Nattō DV% diff.
Iron 0.6mg 8.6mg 100%
Copper 0.121mg 0.667mg 61%
Manganese 0.282mg 1.528mg 54%
Polyunsaturated fat 0.213g 6.21g 40%
Protein 3.99g 19.4g 31%
Calcium 3mg 217mg 21%
Magnesium 32mg 115mg 20%
Vitamin K 0.5µg 23.1µg 19%
Potassium 101mg 729mg 18%
Fats 0.34g 11g 16%
Zinc 1.34mg 3.03mg 15%
Selenium 0.8µg 8.8µg 15%
Vitamin C 0mg 13mg 14%
Fiber 1.8g 5.4g 14%
Phosphorus 82mg 174mg 13%
Vitamin B1 0.052mg 0.16mg 9%
Choline 10.2mg 57mg 9%
Vitamin B2 0.087mg 0.19mg 8%
Vitamin B3 1.287mg 0mg 8%
Saturated fat 0.049g 1.591g 7%
Calories 101kcal 211kcal 6%
Monounsaturated fat 0.05g 2.43g 6%
Folate 26µg 8µg 5%
Carbs 21.34g 12.68g 3%
Vitamin E 0.24mg 0.01mg 2%
Vitamin B5 0.154mg 0.215mg 1%
Protein per 100 calories 4g 9.2g N/A
Calories per 10 g protein 253kcal 109kcal N/A
Weight per 100 calories 99g 47g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 19.54g 7.28g N/A
Sugar 0.73g 4.89g N/A
Sodium 3mg 7mg 0%
Vitamin B6 0.135mg 0.13mg 0%
Tryptophan 0.049mg 0.223mg 0%
Threonine 0.127mg 0.813mg 0%
Isoleucine 0.167mg 0.931mg 0%
Leucine 0.276mg 1.509mg 0%
Lysine 0.17mg 1.145mg 0%
Methionine 0.119mg 0.208mg 0%
Phenylalanine 0.195mg 0.941mg 0%
Valine 0.232mg 1.018mg 0%
Histidine 0.104mg 0.512mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +68.3%
Contains more WaterWater +34.4%
Contains more ProteinProtein +386.2%
Contains more FatsFats +3135.3%
Contains more OtherOther +375%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -96.9%
Contains more Mono. FatMonounsaturated fat +4760%
Contains more Poly. FatPolyunsaturated fat +2815.5%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.