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  6. Nattō vs. Bran raw

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

Nattō vs Bran 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
4
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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%
~equal in Zinc ~3.11mg

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
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%
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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +621.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Bran raw 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%
Magnesium 115mg 235mg 29%
Copper 0.667mg 0.403mg 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%
Protein per 100 calories 9.2g 7g N/A
Calories per 10 g protein 109kcal 142kcal N/A
Weight per 100 calories 47g 41g N/A
Unsaturated / Saturated Fat ratio 5.4 3.9 N/A
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%

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
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
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Poly. FatPolyunsaturated fat +124.5%
Contains less Sat. FatSaturated fat -16.5%
~equal in Monounsaturated fat ~2.376g

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.