Nattō vs. Bran raw — In-Depth Nutrition Comparison
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What are the main differences between nattō and bran raw?
- Nattō is richer in iron, copper, and vitamin K, yet bran raw is richer in manganese, vitamin B1, phosphorus, selenium, fiber, magnesium, and vitamin B5.
- Bran raw's daily need coverage for manganese is 178% higher.
- Nattō has 7 times more vitamin K than bran raw. Nattō has 23.1µg of vitamin K, while bran raw has 3.2µg.
We used Natto and Oat bran, raw types in this comparison.
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 | +274.1% |
| Contains more PotassiumPotassium | +28.8% |
| Contains more IronIron | +59% |
| Contains more CopperCopper | +65.5% |
| Contains more MagnesiumMagnesium | +104.3% |
| Contains more PhosphorusPhosphorus | +321.8% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +268.5% |
| Contains more SeleniumSelenium | +413.6% |
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 | +621.9% |
| Contains more CholineCholine | +77% |
| Contains more Vitamin EVitamin E | +10000% |
| Contains more Vitamin B1Vitamin B1 | +631.3% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +594.9% |
| Contains more Vitamin B6Vitamin B6 | +26.9% |
| Contains more FolateFolate | +550% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.1% |
| Contains more FatsFats | +56.5% |
| Contains more WaterWater | +740% |
| Contains more CarbsCarbs | +422.2% |
| Contains more OtherOther | +52.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +124.5% |
| Contains less Sat. FatSaturated fat | -16.5% |
~equal in
Monounsaturated fat
~2.376g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.528mg | 5.63mg | 178% |
| Vitamin B1 | 0.16mg | 1.17mg | 84% |
| Phosphorus | 174mg | 734mg | 80% |
| Selenium | 8.8µg | 45.2µg | 66% |
| Iron | 8.6mg | 5.41mg | 40% |
| Fiber | 5.4g | 15.4g | 40% |
| Copper | 0.667mg | 0.403mg | 29% |
| Magnesium | 115mg | 235mg | 29% |
| Vitamin B5 | 0.215mg | 1.494mg | 26% |
| Polyunsaturated fat | 6.21g | 2.766g | 23% |
| Carbs | 12.68g | 66.22g | 18% |
| Vitamin K | 23.1µg | 3.2µg | 17% |
| Calcium | 217mg | 58mg | 16% |
| Vitamin C | 13mg | 0mg | 14% |
| Folate | 8µg | 52µg | 11% |
| Vitamin E | 0.01mg | 1.01mg | 7% |
| Fats | 11g | 7.03g | 6% |
| Vitamin B3 | 0mg | 0.934mg | 6% |
| Potassium | 729mg | 566mg | 5% |
| Choline | 57mg | 32.2mg | 5% |
| Protein | 19.4g | 17.3g | 4% |
| Vitamin B6 | 0.13mg | 0.165mg | 3% |
| Calories | 211kcal | 246kcal | 2% |
| Vitamin B2 | 0.19mg | 0.22mg | 2% |
| Zinc | 3.03mg | 3.11mg | 1% |
| Saturated fat | 1.591g | 1.328g | 1% |
| Net carbs | 7.28g | 50.82g | N/A |
| Sugar | 4.89g | 1.45g | N/A |
| Sodium | 7mg | 4mg | 0% |
| Monounsaturated fat | 2.43g | 2.376g | 0% |
| Tryptophan | 0.223mg | 0.335mg | 0% |
| Threonine | 0.813mg | 0.502mg | 0% |
| Isoleucine | 0.931mg | 0.668mg | 0% |
| Leucine | 1.509mg | 1.374mg | 0% |
| Lysine | 1.145mg | 0.76mg | 0% |
| Methionine | 0.208mg | 0.335mg | 0% |
| Phenylalanine | 0.941mg | 0.908mg | 0% |
| Valine | 1.018mg | 0.964mg | 0% |
| Histidine | 0.512mg | 0.41mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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%
44%
Minerals Daily Need Coverage Score
116%
195%
Comparison summary
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 0.263g)
Which food is cheaper?
Bran raw is cheaper (difference - $2.1)
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (56)
Which food is richer in minerals?
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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.