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Millet vs Nattō - In-Depth Nutrition Comparison

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The main differences between Millet and Nattō

  • Millet has more Vitamin B1, Vitamin B6, Folate, and Phosphorus, however Nattō has more Iron, Vitamin B3, Calcium, Vitamin K, Potassium, and Vitamin C.
  • Daily need coverage for Iron from Nattō is 70% higher.
  • Nattō has 11 times less Folate than Millet. Millet has 85µg of Folate, while Nattō has 8µg.

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

Infographic

Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
3
:
5
Nattō
Contains more Copper +12.4%
Contains more Phosphorus +63.8%
Contains less Sodium -28.6%
Contains more Iron +185.7%
Contains more Calcium +2612.5%
Contains more Potassium +273.8%
Contains more Zinc +80.4%
Equal in Magnesium - 115
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Copper +12.4%
Contains more Phosphorus +63.8%
Contains less Sodium -28.6%
Contains more Iron +185.7%
Contains more Calcium +2612.5%
Contains more Potassium +273.8%
Contains more Zinc +80.4%
Equal in Magnesium - 115

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
7
:
2
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
20
Nattō
Mineral Summary Score
79
Millet
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
116%
Nattō
Carbohydrates
73%
Millet
13%
Nattō
Fats
19%
Millet
51%
Nattō

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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

All nutrients comparison - raw data values

Nutrient Millet Nattō Opinion
Calories 378 211 Millet
Protein 11.02 19.4 Nattō
Fats 4.22 11 Nattō
Vitamin C 0 13 Nattō
Carbs 72.85 12.68 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 8.6 Nattō
Calcium 8 217 Nattō
Potassium 195 729 Nattō
Magnesium 114 115 Nattō
Sugar 4.89 Millet
Fiber 8.5 5.4 Millet
Copper 0.75 0.667 Millet
Zinc 1.68 3.03 Nattō
Starch
Phosphorus 285 174 Millet
Sodium 5 7 Millet
Vitamin A 0 0
Vitamin E 0.05 0.01 Millet
Vitamin D 0 0
Vitamin B1 0.421 0.16 Millet
Vitamin B2 0.29 0.19 Millet
Vitamin B3 4.72 0 Millet
Vitamin B5 0.848 0.215 Millet
Vitamin B6 0.384 0.13 Millet
Vitamin B12 0 0
Vitamin K 0.9 23.1 Nattō
Folate 85 8 Millet
Trans Fat 0 Millet
Saturated Fat 0.723 1.591 Millet
Monounsaturated Fat 0.773 2.43 Nattō
Polyunsaturated fat 2.134 6.21 Nattō
Tryptophan 0.119 0.223 Nattō
Threonine 0.353 0.813 Nattō
Isoleucine 0.465 0.931 Nattō
Leucine 1.4 1.509 Nattō
Lysine 0.212 1.145 Nattō
Methionine 0.221 0.208 Millet
Phenylalanine 0.58 0.941 Nattō
Valine 0.578 1.018 Nattō
Histidine 0.236 0.512 Nattō
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet - 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.