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.
- 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.
- Nattō has a lower glycemic index than oatmeal.
We used Natto and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.
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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 more MagnesiumMagnesium | +342.3% |
| Contains more CalciumCalcium | +171.3% |
| Contains more PotassiumPotassium | +1095.1% |
| Contains more IronIron | +44.3% |
| Contains more CopperCopper | +910.6% |
| Contains more ZincZinc | +388.7% |
| Contains more PhosphorusPhosphorus | +126% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +173.8% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +5675% |
| Contains more CholineCholine | +1112.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +62.5% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +47.4% |
| Contains more Vitamin B6Vitamin B6 | +123.1% |
| Contains more FolateFolate | +450% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +718.6% |
| Contains more FatsFats | +708.8% |
| Contains more OtherOther | +233.3% |
| Contains more WaterWater | +52.7% |
~equal in
Carbs
~11.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +521.5% |
| Contains more Poly. FatPolyunsaturated fat | +1357.7% |
| Contains less Sat. FatSaturated 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 |
| Calories | 211kcal | 68kcal |
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| Protein | 19.4g | 2.37g |
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| Fats | 11g | 1.36g |
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| Vitamin C | 13mg | 0mg |
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| Net carbs | 7.28g | 9.97g |
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| Carbs | 12.68g | 11.67g |
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| Magnesium | 115mg | 26mg |
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| Calcium | 217mg | 80mg |
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| Potassium | 729mg | 61mg |
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| Iron | 8.6mg | 5.96mg |
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| Sugar | 4.89g | 0.46g |
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| Fiber | 5.4g | 1.7g |
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| Copper | 0.667mg | 0.066mg |
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| Zinc | 3.03mg | 0.62mg |
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| Starch | 10.37g |
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| Phosphorus | 174mg | 77mg |
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| Sodium | 7mg | 49mg |
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| Vitamin A | 0IU | 433IU |
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| Vitamin A | 0µg | 130µg |
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| Vitamin E | 0.01mg | 0.07mg |
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| Manganese | 1.528mg | 0.558mg |
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| Selenium | 8.8µg | 5µg |
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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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| Vitamin K | 23.1µg | 0.4µg |
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| Folate | 8µg | 44µg |
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| Trans Fat | 0g | 0.003g |
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| Choline | 57mg | 4.7mg |
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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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| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
25%
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)