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  6. Nattō vs. Millet flour

Nattō vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between nattō and millet flour

  • Nattō has more iron, manganese, calcium, and vitamin K; however, millet flour is richer in selenium, vitamin B3, vitamin B1, vitamin B5, vitamin B6, and phosphorus.
  • Nattō covers your daily iron needs 58% more than millet flour.
  • Millet flour has 29 times less vitamin K than nattō. Nattō has 23.1µg of vitamin K, while millet flour has 0.8µg.
  • 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 Natto and Millet flour.

Infographic

Nattō vs Millet flour 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.
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%
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%
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%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +271.6%
~equal in Magnesium ~119mg

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +160.3%
Contains more Vitamin KVitamin K +2787.5%
Contains more CholineCholine +∞%
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%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Nattō Millet flour DV% diff.
Iron 8.6mg 3.94mg 58%
Selenium 8.8µg 32.7µg 43%
Vitamin B3 0mg 6.02mg 38%
Starch 69.88g 29%
Polyunsaturated fat 6.21g 2.618g 24%
Manganese 1.528mg 1.002mg 23%
Vitamin B5 0.215mg 1.267mg 21%
Carbs 12.68g 75.12g 21%
Vitamin B1 0.16mg 0.413mg 21%
Calcium 217mg 14mg 20%
Vitamin K 23.1µg 0.8µg 19%
Vitamin B6 0.13mg 0.372mg 19%
Protein 19.4g 10.75g 17%
Phosphorus 174mg 285mg 16%
Potassium 729mg 224mg 15%
Copper 0.667mg 0.535mg 15%
Vitamin C 13mg 0mg 14%
Fats 11g 4.25g 10%
Choline 57mg 10%
Folate 8µg 42µg 9%
Calories 211kcal 382kcal 9%
Vitamin B2 0.19mg 0.073mg 9%
Fiber 5.4g 3.5g 8%
Saturated fat 1.591g 0.536g 5%
Zinc 3.03mg 2.63mg 4%
Monounsaturated fat 2.43g 0.924g 4%
Vitamin E 0.01mg 0.11mg 1%
Magnesium 115mg 119mg 1%
Net carbs 7.28g 71.62g N/A
Sugar 4.89g 1.66g N/A
Sodium 7mg 4mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.223mg 0.17mg 0%
Threonine 0.813mg 0.354mg 0%
Isoleucine 0.931mg 0.473mg 0%
Leucine 1.509mg 1.537mg 0%
Lysine 1.145mg 0.144mg 0%
Methionine 0.208mg 0.319mg 0%
Phenylalanine 0.941mg 0.675mg 0%
Valine 1.018mg 0.584mg 0%
Histidine 0.512mg 0.257mg 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
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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +80.5%
Contains more FatsFats +158.8%
Contains more WaterWater +534.6%
Contains more OtherOther +57%
Contains more CarbsCarbs +492.4%

Fat Type Comparison

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

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.