Nattō vs. Millet raw — In-Depth Nutrition Comparison
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The main differences between nattō and millet raw
- Nattō has more iron, calcium, vitamin K, potassium, and vitamin C; however, millet raw has more vitamin B3, vitamin B1, vitamin B6, folate, and phosphorus.
- Daily need coverage for iron for nattō is 70% higher.
- Millet raw has a higher glycemic index than nattō.
Food types used in this article are Natto and Millet, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +2612.5% |
| Contains more PotassiumPotassium | +273.8% |
| Contains more IronIron | +185.7% |
| Contains more ZincZinc | +80.4% |
| Contains more SeleniumSelenium | +225.9% |
| Contains more CopperCopper | +12.4% |
| Contains more PhosphorusPhosphorus | +63.8% |
| Contains less SodiumSodium | -28.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +2466.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B1Vitamin B1 | +163.1% |
| Contains more Vitamin B2Vitamin B2 | +52.6% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +294.4% |
| Contains more Vitamin B6Vitamin B6 | +195.4% |
| Contains more FolateFolate | +962.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 3.01mg | 70% |
| Vitamin B3 | 0mg | 4.72mg | 30% |
| Polyunsaturated fat | 6.21g | 2.134g | 27% |
| Vitamin B1 | 0.16mg | 0.421mg | 22% |
| Calcium | 217mg | 8mg | 21% |
| Vitamin B6 | 0.13mg | 0.384mg | 20% |
| Carbs | 12.68g | 72.85g | 20% |
| Vitamin K | 23.1µg | 0.9µg | 19% |
| Folate | 8µg | 85µg | 19% |
| Protein | 19.4g | 11.02g | 17% |
| Potassium | 729mg | 195mg | 16% |
| Phosphorus | 174mg | 285mg | 16% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin B5 | 0.215mg | 0.848mg | 13% |
| Fiber | 5.4g | 8.5g | 12% |
| Zinc | 3.03mg | 1.68mg | 12% |
| Selenium | 8.8µg | 2.7µg | 11% |
| Choline | 57mg | 10% | |
| Fats | 11g | 4.22g | 10% |
| Copper | 0.667mg | 0.75mg | 9% |
| Calories | 211kcal | 378kcal | 8% |
| Vitamin B2 | 0.19mg | 0.29mg | 8% |
| Manganese | 1.528mg | 1.632mg | 5% |
| Saturated fat | 1.591g | 0.723g | 4% |
| Monounsaturated fat | 2.43g | 0.773g | 4% |
| Net carbs | 7.28g | 64.35g | N/A |
| Magnesium | 115mg | 114mg | 0% |
| Sugar | 4.89g | N/A | |
| Sodium | 7mg | 5mg | 0% |
| Vitamin E | 0.01mg | 0.05mg | 0% |
| Tryptophan | 0.223mg | 0.119mg | 0% |
| Threonine | 0.813mg | 0.353mg | 0% |
| Isoleucine | 0.931mg | 0.465mg | 0% |
| Leucine | 1.509mg | 1.4mg | 0% |
| Lysine | 1.145mg | 0.212mg | 0% |
| Methionine | 0.208mg | 0.221mg | 0% |
| Phenylalanine | 0.941mg | 0.58mg | 0% |
| Valine | 1.018mg | 0.578mg | 0% |
| Histidine | 0.512mg | 0.236mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Protein:
11.02 g
Fats:
4.22 g
Carbs:
72.85 g
Water:
8.67 g
Other:
3.24 g
| Contains more ProteinProtein | +76% |
| Contains more FatsFats | +160.7% |
| Contains more WaterWater | +534.6% |
| Contains more CarbsCarbs | +474.5% |
| Contains more OtherOther | +70.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
0.723 g
Monounsaturated fat:
Mono. Fat
0.773 g
Polyunsaturated fat:
Poly. Fat
2.134 g
| Contains more Mono. FatMonounsaturated fat | +214.4% |
| Contains more Poly. FatPolyunsaturated fat | +191% |
| Contains less Sat. FatSaturated fat | -54.6% |