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.
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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 | +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% |
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 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% |
| Contains more CholineCholine | +77% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Copper | 0.403mg | 0.667mg | 29% |
| Magnesium | 235mg | 115mg | 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% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -16.5% |
| Contains more Poly. FatPolyunsaturated fat | +124.5% |
~equal in
Monounsaturated fat
~2.43g