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Nattō vs Groat - In-Depth Nutrition Comparison

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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
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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
Nattō
7
:
1
Groat
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%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
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%
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 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%
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%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Groat
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 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.

All nutrients comparison - raw data values

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