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  6. Olive oil vs. Nattō

Olive oil vs. Nattō — In-Depth Nutrition Comparison

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What are the main differences between Olive oil and Nattō?

  • Olive oil is richer in Vitamin E , and Vitamin K, yet Nattō is richer in Iron, Copper, Manganese, Zinc, Magnesium, Phosphorus, and Calcium.
  • Nattō's daily need coverage for Iron is 101% higher.
  • Olive oil has 1435 times more Vitamin E than Nattō. Olive oil has 14.35mg of Vitamin E , while Nattō has 0.01mg.
  • Nattō contains less Saturated Fat.

We used Oil, olive, salad or cooking and Natto types in this comparison.

Infographic

Olive oil 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.
Olive oil
Olive oil
1
:
9
Nattō
Nattō
Contains less Sodium -71.4%
Contains more Calcium +21600%
Contains more Iron +1435.7%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +72800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains less Sodium -71.4%
Contains more Calcium +21600%
Contains more Iron +1435.7%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +72800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
2
:
6
Nattō
Nattō
Contains more Vitamin E +143400%
Contains more Vitamin K +160.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Nattō
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 +143400%
Contains more Vitamin K +160.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Nattō
Nattō
Contains more Fats +809.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Nattō
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 Fats +809.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Nattō
Nattō
Contains more Monounsaturated Fat +2902.5%
Contains more Polyunsaturated fat +69.5%
Contains less Saturated Fat -88.5%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +2902.5%
Contains more Polyunsaturated fat +69.5%
Contains less Saturated Fat -88.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Nattō
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive oil Nattō Opinion
Net carbs 0g 7.28g Nattō
Protein 0g 19.4g Nattō
Fats 100g 11g Olive oil
Carbs 0g 12.68g Nattō
Calories 884kcal 211kcal Olive oil
Sugar 0g 4.89g Olive oil
Fiber 0g 5.4g Nattō
Calcium 1mg 217mg Nattō
Iron 0.56mg 8.6mg Nattō
Magnesium 0mg 115mg Nattō
Phosphorus 0mg 174mg Nattō
Potassium 1mg 729mg Nattō
Sodium 2mg 7mg Olive oil
Zinc 0mg 3.03mg Nattō
Copper 0mg 0.667mg Nattō
Manganese 0mg 1.528mg Nattō
Selenium 0µg 8.8µg Nattō
Vitamin E 14.35mg 0.01mg Olive oil
Vitamin C 0mg 13mg Nattō
Vitamin B1 0mg 0.16mg Nattō
Vitamin B2 0mg 0.19mg Nattō
Vitamin B5 0mg 0.215mg Nattō
Vitamin B6 0mg 0.13mg Nattō
Folate 0µg 8µg Nattō
Vitamin K 60.2µg 23.1µg Olive oil
Tryptophan 0mg 0.223mg Nattō
Threonine 0mg 0.813mg Nattō
Isoleucine 0mg 0.931mg Nattō
Leucine 0mg 1.509mg Nattō
Lysine 0mg 1.145mg Nattō
Methionine 0mg 0.208mg Nattō
Phenylalanine 0mg 0.941mg Nattō
Valine 0mg 1.018mg Nattō
Histidine 0mg 0.512mg Nattō
Saturated Fat 13.808g 1.591g Nattō
Monounsaturated Fat 72.961g 2.43g Olive oil
Polyunsaturated fat 10.523g 6.21g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Olive oil
20%
Nattō
Minerals Daily Need Coverage Score
2%
Olive oil
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 56)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.7)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 12.217g)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.