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Nattō vs Bran - In-Depth Nutrition Comparison

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What are the main differences between Nattō and Bran?

  • Nattō is richer in Iron, Copper, and Vitamin K, yet Bran is richer in Manganese, Vitamin B1, Phosphorus, Selenium, Fiber, Magnesium, and Vitamin B5.
  • Bran's daily need coverage for Manganese is 178% higher.
  • Nattō has 7 times more Vitamin K than Bran. Nattō has 23.1µg of Vitamin K, while Bran has 3.2µg.

We used Natto and Oat bran, raw types in this comparison.

Infographic

Nattō vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
4
:
4
Bran
Contains more Calcium +274.1%
Contains more Iron +59%
Contains more Potassium +28.8%
Contains more Copper +65.5%
Contains more Magnesium +104.3%
Contains more Phosphorus +321.8%
Contains less Sodium -42.9%
Equal in Zinc - 3.11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +274.1%
Contains more Iron +59%
Contains more Potassium +28.8%
Contains more Copper +65.5%
Contains more Magnesium +104.3%
Contains more Phosphorus +321.8%
Contains less Sodium -42.9%
Equal in Zinc - 3.11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
2
:
7
Bran
Contains more Vitamin C +∞%
Contains more Vitamin K +621.9%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +631.3%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +594.9%
Contains more Vitamin B6 +26.9%
Contains more Folate +550%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin C +∞%
Contains more Vitamin K +621.9%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +631.3%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +594.9%
Contains more Vitamin B6 +26.9%
Contains more Folate +550%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Bran
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
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nattō Bran Opinion
Net carbs 7.28g 50.82g Bran
Protein 19.4g 17.3g Nattō
Fats 11g 7.03g Nattō
Carbs 12.68g 66.22g Bran
Calories 211kcal 246kcal Bran
Starch g g
Fructose g g
Sugar 4.89g 1.45g Bran
Fiber 5.4g 15.4g Bran
Calcium 217mg 58mg Nattō
Iron 8.6mg 5.41mg Nattō
Magnesium 115mg 235mg Bran
Phosphorus 174mg 734mg Bran
Potassium 729mg 566mg Nattō
Sodium 7mg 4mg Bran
Zinc 3.03mg 3.11mg Bran
Copper 0.667mg 0.403mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 1.17mg Bran
Vitamin B2 0.19mg 0.22mg Bran
Vitamin B3 0mg 0.934mg Bran
Vitamin B5 0.215mg 1.494mg Bran
Vitamin B6 0.13mg 0.165mg Bran
Folate 8µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 3.2µg Nattō
Tryptophan 0.223mg 0.335mg Bran
Threonine 0.813mg 0.502mg Nattō
Isoleucine 0.931mg 0.668mg Nattō
Leucine 1.509mg 1.374mg Nattō
Lysine 1.145mg 0.76mg Nattō
Methionine 0.208mg 0.335mg Bran
Phenylalanine 0.941mg 0.908mg Nattō
Valine 1.018mg 0.964mg Nattō
Histidine 0.512mg 0.41mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 1.591g 1.328g Bran
Monounsaturated Fat 2.43g 2.376g Nattō
Polyunsaturated fat 6.21g 2.766g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
46
Bran
Mineral Summary Score
114
Nattō
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
104%
Bran
Carbohydrates
13%
Nattō
66%
Bran
Fats
51%
Nattō
32%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.263g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.1)
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (56)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Bran - 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.