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  6. Millet vs. Nattō

Millet vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between millet and nattō

  • Millet has less iron, copper, manganese, calcium, potassium, zinc, vitamin K, magnesium, fiber, and vitamin C.
  • Nattō covers your daily iron needs 100% more than millet.
  • The glycemic index of millet is higher.

Food varieties used in this article are Millet, cooked and Natto.

Infographic

Millet 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
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
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 -71.4%
Contains more MagnesiumMagnesium +161.4%
Contains more CalciumCalcium +7133.3%
Contains more PotassiumPotassium +1075.8%
Contains more IronIron +1265.1%
Contains more CopperCopper +314.3%
Contains more ZincZinc +233%
Contains more PhosphorusPhosphorus +74%
Contains more ManganeseManganese +461.8%
Contains more SeleniumSelenium +877.8%

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
Millet
3
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% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Nattō
Nattō
6
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 +100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +137.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +50.9%
Contains more Vitamin B2Vitamin B2 +131.7%
Contains more Vitamin B5Vitamin B5 +25.7%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin KVitamin K +7600%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Nattō DV% diff.
Iron 0.63mg 8.6mg 100%
Copper 0.161mg 0.667mg 56%
Manganese 0.272mg 1.528mg 55%
Polyunsaturated fat 0.508g 6.21g 38%
Protein 3.51g 19.4g 32%
Calcium 3mg 217mg 21%
Potassium 62mg 729mg 20%
Zinc 0.91mg 3.03mg 19%
Vitamin K 0.3µg 23.1µg 19%
Magnesium 44mg 115mg 17%
Fiber 1.3g 5.4g 16%
Fats 1g 11g 15%
Vitamin C 0mg 13mg 14%
Selenium 0.9µg 8.8µg 14%
Phosphorus 100mg 174mg 11%
Vitamin B2 0.082mg 0.19mg 8%
Vitamin B3 1.33mg 0mg 8%
Choline 11.2mg 57mg 8%
Saturated fat 0.172g 1.591g 6%
Monounsaturated fat 0.184g 2.43g 6%
Calories 119kcal 211kcal 5%
Vitamin B1 0.106mg 0.16mg 5%
Carbs 23.67g 12.68g 4%
Folate 19µg 8µg 3%
Vitamin B6 0.108mg 0.13mg 2%
Vitamin B5 0.171mg 0.215mg 1%
Protein per 100 calories 2.9g 9.2g N/A
Calories per 10 g protein 339kcal 109kcal N/A
Weight per 100 calories 84g 47g N/A
Unsaturated / Saturated Fat ratio 4 5.4 N/A
Net carbs 22.37g 7.28g N/A
Sugar 0.13g 4.89g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.02mg 0.01mg 0%
Tryptophan 0.038mg 0.223mg 0%
Threonine 0.113mg 0.813mg 0%
Isoleucine 0.148mg 0.931mg 0%
Leucine 0.446mg 1.509mg 0%
Lysine 0.067mg 1.145mg 0%
Methionine 0.07mg 0.208mg 0%
Phenylalanine 0.185mg 0.941mg 0%
Valine 0.184mg 1.018mg 0%
Histidine 0.075mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 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 +86.7%
Contains more WaterWater +29.8%
Contains more ProteinProtein +452.7%
Contains more FatsFats +1000%
Contains more OtherOther +363.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 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 -89.2%
Contains more Mono. FatMonounsaturated fat +1220.7%
Contains more Poly. FatPolyunsaturated fat +1122.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.