Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Nattō vs. Bran — In-Depth Nutrition Comparison

Compare

What are the differences between Nattō and Bran?

  • Nattō is richer than Bran in Iron, Copper, Manganese, Zinc, Calcium, Potassium, Magnesium, Vitamin C, Vitamin B2, and Fiber.
  • Nattō's daily need coverage for Iron is 97% more.

We used Natto and Oat bran, cooked types in this article.

Infographic

Nattō vs Bran 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
9
:
1
Bran
Contains more Calcium +2070%
Contains more Iron +877.3%
Contains more Magnesium +187.5%
Contains more Phosphorus +46.2%
Contains more Potassium +692.4%
Contains more Zinc +471.7%
Contains more Copper +910.6%
Contains more Manganese +58.5%
Contains more Selenium +14.3%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +2070%
Contains more Iron +877.3%
Contains more Magnesium +187.5%
Contains more Phosphorus +46.2%
Contains more Potassium +692.4%
Contains more Zinc +471.7%
Contains more Copper +910.6%
Contains more Manganese +58.5%
Contains more Selenium +14.3%
Contains less Sodium -85.7%

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
6
:
2
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B2 +458.8%
Contains more Vitamin B6 +420%
Contains more Folate +33.3%
Contains more Vitamin B3 +∞%
Equal in Vitamin B1 - 0.16
Equal in Vitamin B5 - 0.217
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +458.8%
Contains more Vitamin B6 +420%
Contains more Folate +33.3%
Contains more Vitamin B3 +∞%
Equal in Vitamin B1 - 0.16
Equal in Vitamin B5 - 0.217

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
4
:
1
Bran
Contains more Protein +504.4%
Contains more Fats +1179.1%
Contains more Carbs +10.8%
Contains more Other +287.8%
Contains more Water +52.7%
Equal in Carbs - 11.44
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +504.4%
Contains more Fats +1179.1%
Contains more Carbs +10.8%
Contains more Other +287.8%
Contains more Water +52.7%
Equal in Carbs - 11.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
:
1
Bran
Contains more Monounsaturated Fat +735.1%
Contains more Polyunsaturated fat +1731.9%
Contains less Saturated Fat -89.8%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +735.1%
Contains more Polyunsaturated fat +1731.9%
Contains less Saturated Fat -89.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Bran
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Nattō Bran Opinion
Net carbs 7.28g 8.84g Bran
Protein 19.4g 3.21g Nattō
Fats 11g 0.86g Nattō
Carbs 12.68g 11.44g Nattō
Calories 211kcal 40kcal Nattō
Sugar 4.89g Bran
Fiber 5.4g 2.6g Nattō
Calcium 217mg 10mg Nattō
Iron 8.6mg 0.88mg Nattō
Magnesium 115mg 40mg Nattō
Phosphorus 174mg 119mg Nattō
Potassium 729mg 92mg Nattō
Sodium 7mg 1mg Bran
Zinc 3.03mg 0.53mg Nattō
Copper 0.667mg 0.066mg Nattō
Manganese 1.528mg 0.964mg Nattō
Selenium 8.8µg 7.7µg Nattō
Vitamin E 0.01mg Nattō
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.16mg
Vitamin B2 0.19mg 0.034mg Nattō
Vitamin B3 0mg 0.144mg Bran
Vitamin B5 0.215mg 0.217mg Bran
Vitamin B6 0.13mg 0.025mg Nattō
Folate 8µg 6µg Nattō
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.057mg Nattō
Threonine 0.813mg 0.086mg Nattō
Isoleucine 0.931mg 0.114mg Nattō
Leucine 1.509mg 0.235mg Nattō
Lysine 1.145mg 0.13mg Nattō
Methionine 0.208mg 0.057mg Nattō
Phenylalanine 0.941mg 0.155mg Nattō
Valine 1.018mg 0.165mg Nattō
Histidine 0.512mg 0.07mg Nattō
Saturated Fat 1.591g 0.163g Bran
Monounsaturated Fat 2.43g 0.291g Nattō
Polyunsaturated fat 6.21g 0.339g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
6%
Bran
Minerals Daily Need Coverage Score
116%
Nattō
33%
Bran

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.428g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (56)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.