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Bran vs Nattō - In-Depth Nutrition Comparison

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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
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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
Bran
4
:
4
Nattō
Contains more Magnesium +104.3%
Contains more Phosphorus +321.8%
Contains less Sodium -42.9%
Contains more Iron +59%
Contains more Calcium +274.1%
Contains more Potassium +28.8%
Contains more Copper +65.5%
Equal in Zinc - 3.03
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Magnesium +104.3%
Contains more Phosphorus +321.8%
Contains less Sodium -42.9%
Contains more Iron +59%
Contains more Calcium +274.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.