Nattō vs. Oatmeal — In-Depth Nutrition Comparison
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What are the main differences between Nattō and Oatmeal?
- Nattō is richer in Copper, Manganese, Iron, Zinc, Magnesium, Potassium, Vitamin K, and Fiber, yet Oatmeal is richer in Vitamin B3, and Vitamin A RAE.
- Nattō's daily need coverage for Copper is 67% higher.
- Nattō has 58 times more Vitamin K than Oatmeal. Nattō has 23.1µg of Vitamin K, while Oatmeal has 0.4µg.
We used Natto and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+171.3%
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Iron
+44.3%
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Magnesium
+342.3%
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Phosphorus
+126%
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Potassium
+1095.1%
Contains
less
Sodium
-85.7%
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Zinc
+388.7%
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Copper
+910.6%
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Manganese
+173.8%
Contains
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Selenium
+76%
Contains
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Calcium
+171.3%
Contains
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Iron
+44.3%
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Magnesium
+342.3%
Contains
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Phosphorus
+126%
Contains
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Potassium
+1095.1%
Contains
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Sodium
-85.7%
Contains
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Zinc
+388.7%
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Copper
+910.6%
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Manganese
+173.8%
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Selenium
+76%
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.
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Contains
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Vitamin C
+∞%
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Vitamin K
+5675%
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Vitamin A
+∞%
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Vitamin E
+600%
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Vitamin B1
+62.5%
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Vitamin B2
+13.2%
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Vitamin B3
+∞%
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Vitamin B5
+47.4%
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Vitamin B6
+123.1%
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Folate
+450%
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Vitamin C
+∞%
Contains
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Vitamin K
+5675%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+600%
Contains
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Vitamin B1
+62.5%
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Vitamin B2
+13.2%
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Vitamin B3
+∞%
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Vitamin B5
+47.4%
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Vitamin B6
+123.1%
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Folate
+450%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+718.6%
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Fats
+708.8%
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Other
+233.3%
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Water
+52.7%
Equal in Carbs - 11.67
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Protein
+718.6%
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Fats
+708.8%
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Other
+233.3%
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Water
+52.7%
Equal in Carbs - 11.67
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+521.5%
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Polyunsaturated fat
+1357.7%
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Saturated Fat
-85.8%
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Monounsaturated Fat
+521.5%
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Polyunsaturated fat
+1357.7%
Contains
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Saturated Fat
-85.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.28g | 9.97g |
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| Protein | 19.4g | 2.37g |
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| Fats | 11g | 1.36g |
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| Carbs | 12.68g | 11.67g |
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| Calories | 211kcal | 68kcal |
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| Starch | 10.37g |
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| Sugar | 4.89g | 0.46g |
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| Fiber | 5.4g | 1.7g |
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| Calcium | 217mg | 80mg |
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| Iron | 8.6mg | 5.96mg |
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| Magnesium | 115mg | 26mg |
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| Phosphorus | 174mg | 77mg |
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| Potassium | 729mg | 61mg |
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| Sodium | 7mg | 49mg |
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| Zinc | 3.03mg | 0.62mg |
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| Copper | 0.667mg | 0.066mg |
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| Manganese | 1.528mg | 0.558mg |
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| Selenium | 8.8µg | 5µg |
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| Vitamin A | 0IU | 433IU |
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| Vitamin A RAE | 0µg | 130µg |
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| Vitamin E | 0.01mg | 0.07mg |
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| Vitamin C | 13mg | 0mg |
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| Vitamin B1 | 0.16mg | 0.26mg |
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| Vitamin B2 | 0.19mg | 0.215mg |
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| Vitamin B3 | 0mg | 3.025mg |
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| Vitamin B5 | 0.215mg | 0.317mg |
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| Vitamin B6 | 0.13mg | 0.29mg |
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| Folate | 8µg | 44µg |
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| Vitamin K | 23.1µg | 0.4µg |
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| Tryptophan | 0.223mg | 0.04mg |
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| Threonine | 0.813mg | 0.083mg |
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| Isoleucine | 0.931mg | 0.105mg |
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| Leucine | 1.509mg | 0.2mg |
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| Lysine | 1.145mg | 0.135mg |
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| Methionine | 0.208mg | 0.04mg |
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| Phenylalanine | 0.941mg | 0.13mg |
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| Valine | 1.018mg | 0.151mg |
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| Histidine | 0.512mg | 0.057mg |
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| Trans Fat | 0g | 0.003g |
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| Saturated Fat | 1.591g | 0.226g |
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| Monounsaturated Fat | 2.43g | 0.391g |
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| Polyunsaturated fat | 6.21g | 0.426g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
20%
27%
Minerals Daily Need Coverage Score
116%
45%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 1.365g)
Which food is cheaper?
Oatmeal is cheaper (difference - $2.1)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Nattō contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)