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

Nattō vs Groat - In-Depth Nutrition Comparison

Compare

Summary of differences between Nattō and Groat

  • Nattō has more Iron, Copper, Manganese, Zinc, Calcium, Potassium, Vitamin K, Magnesium, and Phosphorus, while Groat has more Vitamin C.
  • Nattō covers your daily need of Iron 98% more than Groat.
  • Nattō contains 31 times more Calcium than Groat. While Nattō contains 217mg of Calcium, Groat contains only 7mg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
7
:
1
Groat
Contains more Calcium +3000%
Contains more Iron +975%
Contains more Magnesium +125.5%
Contains more Phosphorus +148.6%
Contains more Potassium +728.4%
Contains more Zinc +396.7%
Contains more Copper +356.8%
Contains less Sodium -42.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +3000%
Contains more Iron +975%
Contains more Magnesium +125.5%
Contains more Phosphorus +148.6%
Contains more Potassium +728.4%
Contains more Zinc +396.7%
Contains more Copper +356.8%
Contains less Sodium -42.9%

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
Nattō
5
:
4
Groat
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%
Contains more Vitamin E +800%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +67%
Contains more Folate +75%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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%
Contains more Vitamin E +800%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +67%
Contains more Folate +75%

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.
Nattō Groat
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Groat Opinion
Net carbs 7.28g 17.24g Groat
Protein 19.4g 3.38g Nattō
Fats 11g 0.62g Nattō
Carbs 12.68g 19.94g Groat
Calories 211kcal 92kcal Nattō
Starch g g
Fructose g 0.1g Groat
Sugar 4.89g 0.9g Groat
Fiber 5.4g 2.7g Nattō
Calcium 217mg 7mg Nattō
Iron 8.6mg 0.8mg Nattō
Magnesium 115mg 51mg Nattō
Phosphorus 174mg 70mg Nattō
Potassium 729mg 88mg Nattō
Sodium 7mg 4mg Groat
Zinc 3.03mg 0.61mg Nattō
Copper 0.667mg 0.146mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.04mg Nattō
Vitamin B2 0.19mg 0.039mg Nattō
Vitamin B3 0mg 0.94mg Groat
Vitamin B5 0.215mg 0.359mg Groat
Vitamin B6 0.13mg 0.077mg Nattō
Folate 8µg 14µg Groat
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 1.9µg Nattō
Tryptophan 0.223mg 0.049mg Nattō
Threonine 0.813mg 0.129mg Nattō
Isoleucine 0.931mg 0.127mg Nattō
Leucine 1.509mg 0.212mg Nattō
Lysine 1.145mg 0.172mg Nattō
Methionine 0.208mg 0.044mg Nattō
Phenylalanine 0.941mg 0.133mg Nattō
Valine 1.018mg 0.173mg Nattō
Histidine 0.512mg 0.079mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 1.591g 0.134g Groat
Monounsaturated Fat 2.43g 0.188g Nattō
Polyunsaturated fat 6.21g 0.188g Nattō

Which food is preferable for your diet?

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

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
20
Nattō
8
Groat
Mineral Summary Score
114
Nattō
22
Groat

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
116%
Nattō
20%
Groat
Carbohydrates
13%
Nattō
20%
Groat
Fats
51%
Nattō
3%
Groat

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 is lower in Sugar?
Groat
Groat is lower in Sugar (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 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. 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/170686/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.