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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

Nattō vs Oatmeal 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
8
:
Contains more Calcium +171.3%
Contains more Iron +44.3%
Contains more Magnesium +342.3%
Contains more Phosphorus +126%
Contains more Potassium +1095.1%
Contains less Sodium -85.7%
Contains more Zinc +388.7%
Contains more Copper +910.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Calcium +171.3%
Contains more Iron +44.3%
Contains more Magnesium +342.3%
Contains more Phosphorus +126%
Contains more Potassium +1095.1%
Contains less Sodium -85.7%
Contains more Zinc +388.7%
Contains more Copper +910.6%

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
2
:
Contains more Vitamin C +∞%
Contains more Vitamin K +5675%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +123.1%
Contains more Folate +450%
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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin K +5675%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +123.1%
Contains more Folate +450%

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 Oatmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nattō Oatmeal Opinion
Net carbs 7.28g 9.97g Oatmeal
Protein 19.4g 2.37g Nattō
Fats 11g 1.36g Nattō
Carbs 12.68g 11.67g Nattō
Calories 211kcal 68kcal Nattō
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar 4.89g 0.46g Oatmeal
Fiber 5.4g 1.7g Nattō
Calcium 217mg 80mg Nattō
Iron 8.6mg 5.96mg Nattō
Magnesium 115mg 26mg Nattō
Phosphorus 174mg 77mg Nattō
Potassium 729mg 61mg Nattō
Sodium 7mg 49mg Nattō
Zinc 3.03mg 0.62mg Nattō
Copper 0.667mg 0.066mg Nattō
Vitamin A 0IU 433IU Oatmeal
Vitamin E 0.01mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.26mg Oatmeal
Vitamin B2 0.19mg 0.215mg Oatmeal
Vitamin B3 0mg 3.025mg Oatmeal
Vitamin B5 0.215mg 0.317mg Oatmeal
Vitamin B6 0.13mg 0.29mg Oatmeal
Folate 8µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 0.4µg Nattō
Tryptophan 0.223mg 0.04mg Nattō
Threonine 0.813mg 0.083mg Nattō
Isoleucine 0.931mg 0.105mg Nattō
Leucine 1.509mg 0.2mg Nattō
Lysine 1.145mg 0.135mg Nattō
Methionine 0.208mg 0.04mg Nattō
Phenylalanine 0.941mg 0.13mg Nattō
Valine 1.018mg 0.151mg Nattō
Histidine 0.512mg 0.057mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Nattō
Saturated Fat 1.591g 0.226g Oatmeal
Monounsaturated Fat 2.43g 0.391g Nattō
Polyunsaturated fat 6.21g 0.426g Nattō

Which food is preferable for your diet?

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

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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
27
Oatmeal
Mineral Summary Score
114
Nattō
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
13%
Nattō
12%
Oatmeal
Fats
51%
Nattō
6%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.365g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.1)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.