Nattō vs. Bran — In-Depth Nutrition Comparison
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What are the differences between nattō and bran?
- Nattō is richer than bran in iron, copper, manganese, zinc, calcium, potassium, magnesium, vitamin C, vitamin B2, and fiber.
- Nattō's daily need coverage for iron is 97% more.
We used Natto and Oat bran, cooked types in this article.
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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 MagnesiumMagnesium | +187.5% |
| Contains more CalciumCalcium | +2070% |
| Contains more PotassiumPotassium | +692.4% |
| Contains more IronIron | +877.3% |
| Contains more CopperCopper | +910.6% |
| Contains more ZincZinc | +471.7% |
| Contains more PhosphorusPhosphorus | +46.2% |
| Contains more ManganeseManganese | +58.5% |
| Contains more SeleniumSelenium | +14.3% |
| Contains less SodiumSodium | -85.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +458.8% |
| Contains more Vitamin B6Vitamin B6 | +420% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.88mg | 97% |
| Copper | 0.667mg | 0.066mg | 67% |
| Polyunsaturated fat | 6.21g | 0.339g | 39% |
| Protein | 19.4g | 3.21g | 32% |
| Manganese | 1.528mg | 0.964mg | 25% |
| Zinc | 3.03mg | 0.53mg | 23% |
| Calcium | 217mg | 10mg | 21% |
| Potassium | 729mg | 92mg | 19% |
| Vitamin K | 23.1µg | 19% | |
| Magnesium | 115mg | 40mg | 18% |
| Fats | 11g | 0.86g | 16% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin B2 | 0.19mg | 0.034mg | 12% |
| Fiber | 5.4g | 2.6g | 11% |
| Choline | 57mg | 10% | |
| Calories | 211kcal | 40kcal | 9% |
| Vitamin B6 | 0.13mg | 0.025mg | 8% |
| Phosphorus | 174mg | 119mg | 8% |
| Saturated fat | 1.591g | 0.163g | 6% |
| Monounsaturated fat | 2.43g | 0.291g | 5% |
| Selenium | 8.8µg | 7.7µg | 2% |
| Vitamin B3 | 0mg | 0.144mg | 1% |
| Folate | 8µg | 6µg | 1% |
| Carbs | 12.68g | 11.44g | 0% |
| Net carbs | 7.28g | 8.84g | N/A |
| Sugar | 4.89g | N/A | |
| Sodium | 7mg | 1mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B1 | 0.16mg | 0.16mg | 0% |
| Vitamin B5 | 0.215mg | 0.217mg | 0% |
| Tryptophan | 0.223mg | 0.057mg | 0% |
| Threonine | 0.813mg | 0.086mg | 0% |
| Isoleucine | 0.931mg | 0.114mg | 0% |
| Leucine | 1.509mg | 0.235mg | 0% |
| Lysine | 1.145mg | 0.13mg | 0% |
| Methionine | 0.208mg | 0.057mg | 0% |
| Phenylalanine | 0.941mg | 0.155mg | 0% |
| Valine | 1.018mg | 0.165mg | 0% |
| Histidine | 0.512mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +504.4% |
| Contains more FatsFats | +1179.1% |
| Contains more OtherOther | +287.8% |
| Contains more WaterWater | +52.7% |
~equal in
Carbs
~11.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +735.1% |
| Contains more Poly. FatPolyunsaturated fat | +1731.9% |
| Contains less Sat. FatSaturated fat | -89.8% |
