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  6. Bran raw vs. Nattō

Bran raw vs. Nattō — In-Depth Nutrition Comparison

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What are the main differences between bran raw and nattō?

  • Bran raw is richer in manganese, vitamin B1, phosphorus, selenium, fiber, magnesium, and vitamin B5, yet nattō is richer in iron, copper, and vitamin K.
  • Bran raw's daily need coverage for manganese is 178% higher.
  • Bran raw has 7 times more vitamin B1 than nattō. Bran raw has 1.17mg of vitamin B1, while nattō has 0.16mg.

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

Infographic

Bran raw vs Nattō 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.
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%
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%
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%
Contains more CalciumCalcium +274.1%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +59%
Contains more CopperCopper +65.5%
~equal in Zinc ~3.03mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +621.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Nattō DV% diff.
Manganese 5.63mg 1.528mg 178%
Vitamin B1 1.17mg 0.16mg 84%
Phosphorus 734mg 174mg 80%
Selenium 45.2µg 8.8µg 66%
Iron 5.41mg 8.6mg 40%
Fiber 15.4g 5.4g 40%
Magnesium 235mg 115mg 29%
Copper 0.403mg 0.667mg 29%
Vitamin B5 1.494mg 0.215mg 26%
Polyunsaturated fat 2.766g 6.21g 23%
Carbs 66.22g 12.68g 18%
Vitamin K 3.2µg 23.1µg 17%
Calcium 58mg 217mg 16%
Vitamin C 0mg 13mg 14%
Folate 52µg 8µg 11%
Vitamin E 1.01mg 0.01mg 7%
Fats 7.03g 11g 6%
Vitamin B3 0.934mg 0mg 6%
Potassium 566mg 729mg 5%
Choline 32.2mg 57mg 5%
Protein 17.3g 19.4g 4%
Vitamin B6 0.165mg 0.13mg 3%
Calories 246kcal 211kcal 2%
Vitamin B2 0.22mg 0.19mg 2%
Zinc 3.11mg 3.03mg 1%
Saturated fat 1.328g 1.591g 1%
Protein per 100 calories 7g 9.2g N/A
Calories per 10 g protein 142kcal 109kcal N/A
Weight per 100 calories 41g 47g N/A
Unsaturated / Saturated Fat ratio 3.9 5.4 N/A
Net carbs 50.82g 7.28g N/A
Sugar 1.45g 4.89g N/A
Sodium 4mg 7mg 0%
Monounsaturated fat 2.376g 2.43g 0%
Tryptophan 0.335mg 0.223mg 0%
Threonine 0.502mg 0.813mg 0%
Isoleucine 0.668mg 0.931mg 0%
Leucine 1.374mg 1.509mg 0%
Lysine 0.76mg 1.145mg 0%
Methionine 0.335mg 0.208mg 0%
Phenylalanine 0.908mg 0.941mg 0%
Valine 0.964mg 1.018mg 0%
Histidine 0.41mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +422.2%
Contains more OtherOther +52.6%
Contains more ProteinProtein +12.1%
Contains more FatsFats +56.5%
Contains more WaterWater +740%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
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
Contains less Sat. FatSaturated fat -16.5%
Contains more Poly. FatPolyunsaturated fat +124.5%
~equal in Monounsaturated fat ~2.43g

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.