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  6. Millet flour vs. Nattō

Millet flour vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between millet flour and nattō

  • Millet flour has more selenium, vitamin B3, vitamin B1, vitamin B5, vitamin B6, and phosphorus; however, nattō is richer in iron, manganese, calcium, and vitamin K.
  • Nattō covers your daily iron needs 58% more than millet flour.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of nattō is 56.

Specific food types used in this comparison are Millet flour and Natto.

Infographic

Millet flour vs Nattō infographic
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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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Nattō
Nattō
6
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 more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +271.6%
Contains more CalciumCalcium +1450%
Contains more PotassiumPotassium +225.4%
Contains more IronIron +118.3%
Contains more CopperCopper +24.7%
Contains more ZincZinc +15.2%
Contains more ManganeseManganese +52.5%
~equal in Magnesium ~115mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Nattō
Nattō
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +158.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +489.3%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more FolateFolate +425%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +160.3%
Contains more Vitamin KVitamin K +2787.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Nattō DV% diff.
Iron 3.94mg 8.6mg 58%
Selenium 32.7µg 8.8µg 43%
Vitamin B3 6.02mg 0mg 38%
Starch 69.88g 29%
Polyunsaturated fat 2.618g 6.21g 24%
Manganese 1.002mg 1.528mg 23%
Vitamin B5 1.267mg 0.215mg 21%
Carbs 75.12g 12.68g 21%
Vitamin B1 0.413mg 0.16mg 21%
Calcium 14mg 217mg 20%
Vitamin K 0.8µg 23.1µg 19%
Vitamin B6 0.372mg 0.13mg 19%
Protein 10.75g 19.4g 17%
Phosphorus 285mg 174mg 16%
Potassium 224mg 729mg 15%
Copper 0.535mg 0.667mg 15%
Vitamin C 0mg 13mg 14%
Fats 4.25g 11g 10%
Choline 57mg 10%
Folate 42µg 8µg 9%
Calories 382kcal 211kcal 9%
Vitamin B2 0.073mg 0.19mg 9%
Fiber 3.5g 5.4g 8%
Saturated fat 0.536g 1.591g 5%
Zinc 2.63mg 3.03mg 4%
Monounsaturated fat 0.924g 2.43g 4%
Vitamin E 0.11mg 0.01mg 1%
Magnesium 119mg 115mg 1%
Net carbs 71.62g 7.28g N/A
Sugar 1.66g 4.89g N/A
Sodium 4mg 7mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.223mg 0%
Threonine 0.354mg 0.813mg 0%
Isoleucine 0.473mg 0.931mg 0%
Leucine 1.537mg 1.509mg 0%
Lysine 0.144mg 1.145mg 0%
Methionine 0.319mg 0.208mg 0%
Phenylalanine 0.675mg 0.941mg 0%
Valine 0.584mg 1.018mg 0%
Histidine 0.257mg 0.512mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Nattō
Nattō
4
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 +492.4%
Contains more ProteinProtein +80.5%
Contains more FatsFats +158.8%
Contains more WaterWater +534.6%
Contains more OtherOther +57%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 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 -66.3%
Contains more Mono. FatMonounsaturated fat +163%
Contains more Poly. FatPolyunsaturated fat +137.2%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.