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Nattō vs. Oat — In-Depth Nutrition Comparison

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Differences between Nattō and Oat

  • Nattō has more Iron, Calcium, and Vitamin C, while Oat has more Manganese, Vitamin B1, Phosphorus, Vitamin B5, Fiber, Magnesium, and Folate.
  • Oat's daily need coverage for Manganese is 147% higher.

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

Infographic

Nattō vs Oat infographic
Infographic link

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.
Nattō
Nattō
5
:
5
Oat
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%
Contains more Manganese +221.7%
Equal in Copper - 0.626
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
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%
Contains more Manganese +221.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
Nattō
5
:
4
Oat
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
Nattō
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%
Oat
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
:
1
Oat
Oat
Contains more Protein +14.9%
Contains more Fats +59.4%
Contains more Water +569.3%
Contains more Other +10.5%
Contains more Carbs +422.6%
Equal in Other - 1.72
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +14.9%
Contains more Fats +59.4%
Contains more Water +569.3%
Contains more Other +10.5%
Contains more Carbs +422.6%
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Oat
Oat
Contains more Monounsaturated Fat +11.6%
Contains more Polyunsaturated fat +145%
Contains less Saturated Fat -23.5%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +11.6%
Contains more Polyunsaturated fat +145%
Contains less Saturated Fat -23.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 4.89g 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
Manganese 1.528mg 4.916mg Oat
Selenium 8.8µg Nattō
Vitamin E 0.01mg Nattō
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 K 23.1µg 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
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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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%
Nattō
33%
Oat
Minerals Daily Need Coverage Score
116%
Nattō
154%
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.