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  6. Millet vs. Nattō

Millet vs. Nattō — In-Depth Nutrition Comparison

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A recap on 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.

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
:
9
Nattō
Nattō
Contains less Sodium -71.4%
Contains more Calcium +7133.3%
Contains more Iron +1265.1%
Contains more Magnesium +161.4%
Contains more Phosphorus +74%
Contains more Potassium +1075.8%
Contains more Zinc +233%
Contains more Copper +314.3%
Contains more Manganese +461.8%
Contains more Selenium +877.8%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains less Sodium -71.4%
Contains more Calcium +7133.3%
Contains more Iron +1265.1%
Contains more Magnesium +161.4%
Contains more Phosphorus +74%
Contains more Potassium +1075.8%
Contains more Zinc +233%
Contains more Copper +314.3%
Contains more Manganese +461.8%
Contains more Selenium +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
4
:
6
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B3 +∞%
Contains more Folate +137.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B6 +20.4%
Contains more Vitamin K +7600%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
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 A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B3 +∞%
Contains more Folate +137.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B6 +20.4%
Contains more Vitamin K +7600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
:
3
Nattō
Nattō
Contains more Carbs +86.7%
Contains more Water +29.8%
Contains more Protein +452.7%
Contains more Fats +1000%
Contains more Other +363.4%
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 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 +86.7%
Contains more Water +29.8%
Contains more Protein +452.7%
Contains more Fats +1000%
Contains more Other +363.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
:
2
Nattō
Nattō
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +1220.7%
Contains more Polyunsaturated fat +1122.4%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +1220.7%
Contains more Polyunsaturated fat +1122.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Nattō Opinion
Net carbs 22.37g 7.28g Millet
Protein 3.51g 19.4g Nattō
Fats 1g 11g Nattō
Carbs 23.67g 12.68g Millet
Calories 119kcal 211kcal Nattō
Sugar 0.13g 4.89g Millet
Fiber 1.3g 5.4g Nattō
Calcium 3mg 217mg Nattō
Iron 0.63mg 8.6mg Nattō
Magnesium 44mg 115mg Nattō
Phosphorus 100mg 174mg Nattō
Potassium 62mg 729mg Nattō
Sodium 2mg 7mg Millet
Zinc 0.91mg 3.03mg Nattō
Copper 0.161mg 0.667mg Nattō
Manganese 0.272mg 1.528mg Nattō
Selenium 0.9µg 8.8µg Nattō
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg 0.01mg Millet
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.106mg 0.16mg Nattō
Vitamin B2 0.082mg 0.19mg Nattō
Vitamin B3 1.33mg 0mg Millet
Vitamin B5 0.171mg 0.215mg Nattō
Vitamin B6 0.108mg 0.13mg Nattō
Folate 19µg 8µg Millet
Vitamin K 0.3µg 23.1µg Nattō
Tryptophan 0.038mg 0.223mg Nattō
Threonine 0.113mg 0.813mg Nattō
Isoleucine 0.148mg 0.931mg Nattō
Leucine 0.446mg 1.509mg Nattō
Lysine 0.067mg 1.145mg Nattō
Methionine 0.07mg 0.208mg Nattō
Phenylalanine 0.185mg 0.941mg Nattō
Valine 0.184mg 1.018mg Nattō
Histidine 0.075mg 0.512mg Nattō
Saturated Fat 0.172g 1.591g Millet
Monounsaturated Fat 0.184g 2.43g Nattō
Polyunsaturated fat 0.508g 6.21g Nattō

Which food is preferable for your diet?

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

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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
10%
Millet
20%
Nattō
Minerals Daily Need Coverage Score
22%
Millet
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
Millet is lower in Sugar (difference - 4.76g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 1.419g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.