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Nattō vs Oat - In-Depth Nutrition Comparison

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Differences between Nattō and Oat

  • Nattō has more Iron, and Calcium, while Oat has more Manganese, Vitamin B1, Phosphorus, Vitamin B5, Fiber, Magnesium, Vitamin C, and Folate.
  • Oat's daily need coverage for Manganese is 147% higher.
  • Oat contains 4 times less Calcium than Nattō. Nattō contains 217mg of Calcium, while Oat contains 54mg.

The food types used in this comparison are Natto and Oats.

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Nattō vs Oat 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
4
:
4
Oat
Contains more Iron +82.2%
Contains more Calcium +301.9%
Contains more Potassium +69.9%
Contains more Magnesium +53.9%
Contains more Zinc +31%
Contains more Phosphorus +200.6%
Contains less Sodium -71.4%
Equal in Copper - 0.626
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +82.2%
Contains more Calcium +301.9%
Contains more Potassium +69.9%
Contains more Magnesium +53.9%
Contains more Zinc +31%
Contains more Phosphorus +200.6%
Contains less Sodium -71.4%
Equal in Copper - 0.626

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
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B1 +376.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +527.4%
Contains more Folate +600%
Equal in Vitamin B6 - 0.119
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% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B1 +376.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +527.4%
Contains more Folate +600%
Equal in Vitamin B6 - 0.119

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
33
Oat
Mineral Summary Score
114
Nattō
112
Oat

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
101%
Oat
Carbohydrates
13%
Nattō
66%
Oat
Fats
51%
Nattō
32%
Oat

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Oat
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 lower in Sugar?
Oat
Oat is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.374g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 Oat Opinion
Calories 211 389 Oat
Protein 19.4 16.89 Nattō
Fats 11 6.9 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 4.72 Nattō
Calcium 217 54 Nattō
Potassium 729 429 Nattō
Magnesium 115 177 Oat
Sugar 4.89 Oat
Fiber 5.4 10.6 Oat
Copper 0.667 0.626 Nattō
Zinc 3.03 3.97 Oat
Starch
Phosphorus 174 523 Oat
Sodium 7 2 Oat
Vitamin A 0 0
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.16 0.763 Oat
Vitamin B2 0.19 0.139 Nattō
Vitamin B3 0 0.961 Oat
Vitamin B5 0.215 1.349 Oat
Vitamin B6 0.13 0.119 Nattō
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 8 56 Oat
Trans Fat 0 Oat
Saturated Fat 1.591 1.217 Oat
Monounsaturated Fat 2.43 2.178 Nattō
Polyunsaturated fat 6.21 2.535 Nattō
Tryptophan 0.223 0.234 Oat
Threonine 0.813 0.575 Nattō
Isoleucine 0.931 0.694 Nattō
Leucine 1.509 1.284 Nattō
Lysine 1.145 0.701 Nattō
Methionine 0.208 0.312 Oat
Phenylalanine 0.941 0.895 Nattō
Valine 1.018 0.937 Nattō
Histidine 0.512 0.405 Nattō
Fructose

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.