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  6. Nattō vs. Millet

Nattō vs. Millet — In-Depth Nutrition Comparison

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A recap on the differences between nattō and millet

  • 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 Natto and Millet, cooked.

Infographic

Nattō vs Millet 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
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%
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%
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%
Contains less SodiumSodium -71.4%

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
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%
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%
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%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +452.7%
Contains more FatsFats +1000%
Contains more OtherOther +363.4%
Contains more CarbsCarbs +86.7%
Contains more WaterWater +29.8%

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
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
Contains more Mono. FatMonounsaturated fat +1220.7%
Contains more Poly. FatPolyunsaturated fat +1122.4%
Contains less Sat. FatSaturated fat -89.2%

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