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  6. Nattō vs. Millet raw

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 from Nattō is 70% higher.

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

Infographic

Nattō vs Millet raw 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
:
4
Millet raw
Millet raw
Contains more Calcium +2612.5%
Contains more Iron +185.7%
Contains more Potassium +273.8%
Contains more Zinc +80.4%
Contains more Selenium +225.9%
Contains more Phosphorus +63.8%
Contains less Sodium -28.6%
Contains more Copper +12.4%
Equal in Magnesium - 114
Equal in Manganese - 1.632
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +2612.5%
Contains more Iron +185.7%
Contains more Potassium +273.8%
Contains more Zinc +80.4%
Contains more Selenium +225.9%
Contains more Phosphorus +63.8%
Contains less Sodium -28.6%
Contains more Copper +12.4%
Equal in Magnesium - 114
Equal in Manganese - 1.632

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
2
:
7
Millet raw
Millet raw
Contains more Vitamin C +∞%
Contains more Vitamin K +2466.7%
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%
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%
Millet raw
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% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin C +∞%
Contains more Vitamin K +2466.7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
:
2
Millet raw
Millet raw
Contains more Protein +76%
Contains more Fats +160.7%
Contains more Water +534.6%
Contains more Carbs +474.5%
Contains more Other +70.5%
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
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Protein +76%
Contains more Fats +160.7%
Contains more Water +534.6%
Contains more Carbs +474.5%
Contains more Other +70.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Millet raw
Millet raw
Contains more Monounsaturated Fat +214.4%
Contains more Polyunsaturated fat +191%
Contains less Saturated Fat -54.6%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains more Monounsaturated Fat +214.4%
Contains more Polyunsaturated fat +191%
Contains less Saturated Fat -54.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Millet raw
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

All nutrients comparison - raw data values

Nutrient Nattō Millet raw Opinion
Net carbs 7.28g 64.35g Millet raw
Protein 19.4g 11.02g Nattō
Fats 11g 4.22g Nattō
Carbs 12.68g 72.85g Millet raw
Calories 211kcal 378kcal Millet raw
Sugar 4.89g Millet raw
Fiber 5.4g 8.5g Millet raw
Calcium 217mg 8mg Nattō
Iron 8.6mg 3.01mg Nattō
Magnesium 115mg 114mg Nattō
Phosphorus 174mg 285mg Millet raw
Potassium 729mg 195mg Nattō
Sodium 7mg 5mg Millet raw
Zinc 3.03mg 1.68mg Nattō
Copper 0.667mg 0.75mg Millet raw
Manganese 1.528mg 1.632mg Millet raw
Selenium 8.8µg 2.7µg Nattō
Vitamin E 0.01mg 0.05mg Millet raw
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.421mg Millet raw
Vitamin B2 0.19mg 0.29mg Millet raw
Vitamin B3 0mg 4.72mg Millet raw
Vitamin B5 0.215mg 0.848mg Millet raw
Vitamin B6 0.13mg 0.384mg Millet raw
Folate 8µg 85µg Millet raw
Vitamin K 23.1µg 0.9µg Nattō
Tryptophan 0.223mg 0.119mg Nattō
Threonine 0.813mg 0.353mg Nattō
Isoleucine 0.931mg 0.465mg Nattō
Leucine 1.509mg 1.4mg Nattō
Lysine 1.145mg 0.212mg Nattō
Methionine 0.208mg 0.221mg Millet raw
Phenylalanine 0.941mg 0.58mg Nattō
Valine 1.018mg 0.578mg Nattō
Histidine 0.512mg 0.236mg Nattō
Saturated Fat 1.591g 0.723g Millet raw
Monounsaturated Fat 2.43g 0.773g Nattō
Polyunsaturated fat 6.21g 2.134g Nattō

Which food is preferable for your diet?

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

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
20%
Nattō
39%
Millet raw
Minerals Daily Need Coverage Score
116%
Nattō
86%
Millet raw

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

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.