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  6. Nattō vs. Groat

Nattō vs. Groat — In-Depth Nutrition Comparison

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Differences between nattō and groat

  • Nattō has more iron, calcium, and vitamin C, while groat has more copper, vitamin B3, magnesium, phosphorus, vitamin B5, fiber, and vitamin B2.
  • Nattō's daily need coverage for iron is 80% higher.

The food types used in this comparison are Natto and Buckwheat.

Infographic

Nattō vs Groat 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.
Nattō
Nattō
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Groat
Groat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +1105.6%
Contains more PotassiumPotassium +58.5%
Contains more IronIron +290.9%
Contains more ZincZinc +26.3%
Contains more ManganeseManganese +17.5%
Contains more MagnesiumMagnesium +100.9%
Contains more CopperCopper +64.9%
Contains more PhosphorusPhosphorus +99.4%
Contains less SodiumSodium -85.7%
~equal in Selenium ~8.3µg

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.
Nattō
Nattō
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Groat
Groat
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +58.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +123.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +473.5%
Contains more Vitamin B6Vitamin B6 +61.5%
Contains more FolateFolate +275%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Groat DV% diff.
Iron 8.6mg 2.2mg 80%
Copper 0.667mg 1.1mg 48%
Vitamin B3 0mg 7.02mg 44%
Polyunsaturated fat 6.21g 1.039g 34%
Magnesium 115mg 231mg 28%
Phosphorus 174mg 347mg 25%
Carbs 12.68g 71.5g 20%
Calcium 217mg 18mg 20%
Vitamin B5 0.215mg 1.233mg 20%
Vitamin K 23.1µg 19%
Fiber 5.4g 10g 18%
Vitamin B2 0.19mg 0.425mg 18%
Vitamin C 13mg 0mg 14%
Protein 19.4g 13.25g 12%
Fats 11g 3.4g 12%
Manganese 1.528mg 1.3mg 10%
Choline 57mg 10%
Potassium 729mg 460mg 8%
Calories 211kcal 343kcal 7%
Zinc 3.03mg 2.4mg 6%
Vitamin B6 0.13mg 0.21mg 6%
Folate 8µg 30µg 6%
Vitamin B1 0.16mg 0.101mg 5%
Saturated fat 1.591g 0.741g 4%
Monounsaturated fat 2.43g 1.04g 3%
Selenium 8.8µg 8.3µg 1%
Protein per 100 calories 9.2g 3.9g N/A
Calories per 10 g protein 109kcal 259kcal N/A
Weight per 100 calories 47g 29g N/A
Unsaturated / Saturated Fat ratio 5.4 2.8 N/A
Net carbs 7.28g 61.5g N/A
Sugar 4.89g N/A
Sodium 7mg 1mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.192mg 0%
Threonine 0.813mg 0.506mg 0%
Isoleucine 0.931mg 0.498mg 0%
Leucine 1.509mg 0.832mg 0%
Lysine 1.145mg 0.672mg 0%
Methionine 0.208mg 0.172mg 0%
Phenylalanine 0.941mg 0.52mg 0%
Valine 1.018mg 0.678mg 0%
Histidine 0.512mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +46.4%
Contains more FatsFats +223.5%
Contains more WaterWater +464.3%
Contains more CarbsCarbs +463.9%
Contains more OtherOther +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +133.7%
Contains more Poly. FatPolyunsaturated fat +497.7%
Contains less Sat. FatSaturated fat -53.4%

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.