Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Bran vs Nattō - In-Depth Nutrition Comparison

Compare

What are the main differences between Bran and Nattō?

  • Bran is richer in Manganese, Vitamin B1, Phosphorus, Selenium, Fiber, Magnesium, and Vitamin B5, yet Nattō is richer in Iron, Copper, and Vitamin K.
  • Bran's daily need coverage for Manganese is 178% higher.
  • Bran has 7 times more Vitamin B1 than Nattō. Bran has 1.17mg of Vitamin B1, while Nattō has 0.16mg.

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

Infographic

Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
4
Nattō
Contains more Magnesium +104.3%
Contains more Phosphorus +321.8%
Contains less Sodium -42.9%
Contains more Calcium +274.1%
Contains more Iron +59%
Contains more Potassium +28.8%
Contains more Copper +65.5%
Equal in Zinc - 3.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +104.3%
Contains more Phosphorus +321.8%
Contains less Sodium -42.9%
Contains more Calcium +274.1%
Contains more Iron +59%
Contains more Potassium +28.8%
Contains more Copper +65.5%
Equal in Zinc - 3.03

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
Bran
7
:
2
Nattō
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%
Contains more Vitamin C +∞%
Contains more Vitamin K +621.9%
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin K +621.9%

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

Which food is preferable for your diet?

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

People also compare

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
46
Bran
20
Nattō
Mineral Summary Score
122
Bran
114
Nattō

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
104%
Bran
116%
Nattō
Carbohydrates
66%
Bran
13%
Nattō
Fats
32%
Bran
51%
Nattō

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. Bran - 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.