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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.

Infographic

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 Calcium +301.9%
Contains more Iron +82.2%
Contains more Potassium +69.9%
Contains more Magnesium +53.9%
Contains more Phosphorus +200.6%
Contains less Sodium -71.4%
Contains more Zinc +31%
Equal in Copper - 0.626
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +301.9%
Contains more Iron +82.2%
Contains more Potassium +69.9%
Contains more Magnesium +53.9%
Contains more Phosphorus +200.6%
Contains less Sodium -71.4%
Contains more Zinc +31%
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 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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Nattō Oat Opinion
Net carbs 7.28g 55.67g Oat
Protein 19.4g 16.89g Nattō
Fats 11g 6.9g Nattō
Carbs 12.68g 66.27g Oat
Calories 211kcal 389kcal Oat
Starch g g
Fructose g g
Sugar 4.89g g Oat
Fiber 5.4g 10.6g Oat
Calcium 217mg 54mg Nattō
Iron 8.6mg 4.72mg Nattō
Magnesium 115mg 177mg Oat
Phosphorus 174mg 523mg Oat
Potassium 729mg 429mg Nattō
Sodium 7mg 2mg Oat
Zinc 3.03mg 3.97mg Oat
Copper 0.667mg 0.626mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.763mg Oat
Vitamin B2 0.19mg 0.139mg Nattō
Vitamin B3 0mg 0.961mg Oat
Vitamin B5 0.215mg 1.349mg Oat
Vitamin B6 0.13mg 0.119mg Nattō
Folate 8µg 56µg Oat
Vitamin B12 0µg 0µg
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg 0.234mg Oat
Threonine 0.813mg 0.575mg Nattō
Isoleucine 0.931mg 0.694mg Nattō
Leucine 1.509mg 1.284mg Nattō
Lysine 1.145mg 0.701mg Nattō
Methionine 0.208mg 0.312mg Oat
Phenylalanine 0.941mg 0.895mg Nattō
Valine 1.018mg 0.937mg Nattō
Histidine 0.512mg 0.405mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Oat
Saturated Fat 1.591g 1.217g Oat
Monounsaturated Fat 2.43g 2.178g Nattō
Polyunsaturated fat 6.21g 2.535g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Oat
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
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

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.

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.