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  6. Millet raw vs. Nattō

Millet raw vs. Nattō — In-Depth Nutrition Comparison

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The main differences between Millet raw and Nattō

  • Millet raw has more Vitamin B3, Vitamin B1, Vitamin B6, Folate, and Phosphorus, however, Nattō has more Iron, Calcium, Vitamin K, Potassium, and Vitamin C.
  • Daily need coverage for Iron from Nattō is 70% higher.

Food types used in this article are Millet, raw and Natto.

Infographic

Millet raw 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.
Millet raw
Millet raw
4
:
6
Nattō
Nattō
Contains more Phosphorus +63.8%
Contains less Sodium -28.6%
Contains more Copper +12.4%
Contains more Calcium +2612.5%
Contains more Iron +185.7%
Contains more Potassium +273.8%
Contains more Zinc +80.4%
Contains more Selenium +225.9%
Equal in Magnesium - 115
Equal in Manganese - 1.528
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Phosphorus +63.8%
Contains less Sodium -28.6%
Contains more Copper +12.4%
Contains more Calcium +2612.5%
Contains more Iron +185.7%
Contains more Potassium +273.8%
Contains more Zinc +80.4%
Contains more Selenium +225.9%
Equal in Magnesium - 115
Equal in Manganese - 1.528

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.
Millet raw
Millet raw
7
:
2
Nattō
Nattō
Contains more Vitamin E +400%
Contains more Vitamin B1 +163.1%
Contains more Vitamin B2 +52.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +294.4%
Contains more Vitamin B6 +195.4%
Contains more Folate +962.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +2466.7%
Millet raw
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% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Nattō
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%
Contains more Vitamin E +400%
Contains more Vitamin B1 +163.1%
Contains more Vitamin B2 +52.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +294.4%
Contains more Vitamin B6 +195.4%
Contains more Folate +962.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +2466.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
2
:
3
Nattō
Nattō
Contains more Carbs +474.5%
Contains more Other +70.5%
Contains more Protein +76%
Contains more Fats +160.7%
Contains more Water +534.6%
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Nattō
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 Carbs +474.5%
Contains more Other +70.5%
Contains more Protein +76%
Contains more Fats +160.7%
Contains more Water +534.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
1
:
2
Nattō
Nattō
Contains less Saturated Fat -54.6%
Contains more Monounsaturated Fat +214.4%
Contains more Polyunsaturated fat +191%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -54.6%
Contains more Monounsaturated Fat +214.4%
Contains more Polyunsaturated fat +191%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet raw Nattō Opinion
Net carbs 64.35g 7.28g Millet raw
Protein 11.02g 19.4g Nattō
Fats 4.22g 11g Nattō
Carbs 72.85g 12.68g Millet raw
Calories 378kcal 211kcal Millet raw
Sugar 4.89g Millet raw
Fiber 8.5g 5.4g Millet raw
Calcium 8mg 217mg Nattō
Iron 3.01mg 8.6mg Nattō
Magnesium 114mg 115mg Nattō
Phosphorus 285mg 174mg Millet raw
Potassium 195mg 729mg Nattō
Sodium 5mg 7mg Millet raw
Zinc 1.68mg 3.03mg Nattō
Copper 0.75mg 0.667mg Millet raw
Manganese 1.632mg 1.528mg Millet raw
Selenium 2.7µg 8.8µg Nattō
Vitamin E 0.05mg 0.01mg Millet raw
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.421mg 0.16mg Millet raw
Vitamin B2 0.29mg 0.19mg Millet raw
Vitamin B3 4.72mg 0mg Millet raw
Vitamin B5 0.848mg 0.215mg Millet raw
Vitamin B6 0.384mg 0.13mg Millet raw
Folate 85µg 8µg Millet raw
Vitamin K 0.9µg 23.1µg Nattō
Tryptophan 0.119mg 0.223mg Nattō
Threonine 0.353mg 0.813mg Nattō
Isoleucine 0.465mg 0.931mg Nattō
Leucine 1.4mg 1.509mg Nattō
Lysine 0.212mg 1.145mg Nattō
Methionine 0.221mg 0.208mg Millet raw
Phenylalanine 0.58mg 0.941mg Nattō
Valine 0.578mg 1.018mg Nattō
Histidine 0.236mg 0.512mg Nattō
Saturated Fat 0.723g 1.591g Millet raw
Monounsaturated Fat 0.773g 2.43g Nattō
Polyunsaturated fat 2.134g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
20%
Nattō
Minerals Daily Need Coverage Score
86%
Millet raw
116%
Nattō

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 0.868g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.5)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.