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Groat vs Nattō - In-Depth Nutrition Comparison

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Summary of differences between Groat and Nattō

  • The amount of Iron, Copper, Manganese, Zinc, Calcium, Potassium, Vitamin K, Magnesium, Phosphorus and Vitamin C in Nattō is higher than in Groat.
  • Nattō covers your daily need of Iron 98% more than Groat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Natto.

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Groat 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
Groat
1
:
7
Nattō
Contains less Sodium -42.9%
Contains more Iron +975%
Contains more Calcium +3000%
Contains more Potassium +728.4%
Contains more Magnesium +125.5%
Contains more Copper +356.8%
Contains more Zinc +396.7%
Contains more Phosphorus +148.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains less Sodium -42.9%
Contains more Iron +975%
Contains more Calcium +3000%
Contains more Potassium +728.4%
Contains more Magnesium +125.5%
Contains more Copper +356.8%
Contains more Zinc +396.7%
Contains more Phosphorus +148.6%

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
Groat
4
:
5
Nattō
Contains more Vitamin E +800%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +67%
Contains more Folate +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +387.2%
Contains more Vitamin B6 +68.8%
Contains more Vitamin K +1115.8%
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% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
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 +800%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +67%
Contains more Folate +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +387.2%
Contains more Vitamin B6 +68.8%
Contains more Vitamin K +1115.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Groat
20
Nattō
Mineral Summary Score
22
Groat
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 the food
Protein
20%
Groat
116%
Nattō
Carbohydrates
20%
Groat
13%
Nattō
Fats
3%
Groat
51%
Nattō

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Groat Nattō
Rich in minerals ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
Which food contains less Sugars?
Groat
Groat contains less Sugars (difference - 3.99g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 1.457g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Groat Nattō Opinion
Calories 92 211 Nattō
Protein 3.38 19.4 Nattō
Fats 0.62 11 Nattō
Vitamin C 0 13 Nattō
Carbs 19.94 12.68 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 8.6 Nattō
Calcium 7 217 Nattō
Potassium 88 729 Nattō
Magnesium 51 115 Nattō
Sugars 0.9 4.89 Groat
Fiber 2.7 5.4 Nattō
Copper 0.146 0.667 Nattō
Zinc 0.61 3.03 Nattō
Starch
Phosphorus 70 174 Nattō
Sodium 4 7 Groat
Vitamin A 0 0
Vitamin E 0.09 0.01 Groat
Vitamin D 0 0
Vitamin B1 0.04 0.16 Nattō
Vitamin B2 0.039 0.19 Nattō
Vitamin B3 0.94 0 Groat
Vitamin B5 0.359 0.215 Groat
Vitamin B6 0.077 0.13 Nattō
Vitamin B12 0 0
Vitamin K 1.9 23.1 Nattō
Folate 14 8 Groat
Trans Fat 0 Groat
Saturated Fat 0.134 1.591 Groat
Monounsaturated Fat 0.188 2.43 Nattō
Polyunsaturated fat 0.188 6.21 Nattō
Tryptophan 0.049 0.223 Nattō
Threonine 0.129 0.813 Nattō
Isoleucine 0.127 0.931 Nattō
Leucine 0.212 1.509 Nattō
Lysine 0.172 1.145 Nattō
Methionine 0.044 0.208 Nattō
Phenylalanine 0.133 0.941 Nattō
Valine 0.173 1.018 Nattō
Histidine 0.079 0.512 Nattō
Fructose 0.1 Groat

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.