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Oat vs Nattō - In-Depth Nutrition Comparison

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Differences between Oat and Nattō

  • Oat has more Manganese, Vitamin B1, Phosphorus, Vitamin B5, Fiber, Magnesium, and Folate, while Nattō has more Iron, Calcium, and Vitamin C.
  • Oat's daily need coverage for Manganese is 147% higher.
  • Nattō contains 7 times less Folate than Oat. Oat contains 56µg of Folate, while Nattō contains 8µg.

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

Infographic

Oat vs Nattō 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
Oat
4
:
4
Nattō
Contains more Magnesium +53.9%
Contains more Phosphorus +200.6%
Contains less Sodium -71.4%
Contains more Zinc +31%
Contains more Calcium +301.9%
Contains more Iron +82.2%
Contains more Potassium +69.9%
Equal in Copper - 0.667
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +53.9%
Contains more Phosphorus +200.6%
Contains less Sodium -71.4%
Contains more Zinc +31%
Contains more Calcium +301.9%
Contains more Iron +82.2%
Contains more Potassium +69.9%
Equal in Copper - 0.667

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
Oat
4
:
5
Nattō
Contains more Vitamin B1 +376.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +527.4%
Contains more Folate +600%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.7%
Equal in Vitamin B6 - 0.13
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%
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%
Contains more Vitamin B1 +376.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +527.4%
Contains more Folate +600%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.7%
Equal in Vitamin B6 - 0.13

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Nattō
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
33
Oat
20
Nattō
Mineral Summary Score
112
Oat
114
Nattō

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
101%
Oat
116%
Nattō
Carbohydrates
66%
Oat
13%
Nattō
Fats
32%
Oat
51%
Nattō

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.