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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
5
:
5
Nattō
Contains more Magnesium +53.9%
Contains more Phosphorus +200.6%
Contains less Sodium -71.4%
Contains more Zinc +31%
Contains more Manganese +221.7%
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 Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Magnesium +53.9%
Contains more Phosphorus +200.6%
Contains less Sodium -71.4%
Contains more Zinc +31%
Contains more Manganese +221.7%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
1
:
4
Nattō
Contains more Carbs +422.6%
Contains more Protein +14.9%
Contains more Fats +59.4%
Contains more Water +569.3%
Contains more Other +10.5%
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
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more Carbs +422.6%
Contains more Protein +14.9%
Contains more Fats +59.4%
Contains more Water +569.3%
Contains more Other +10.5%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 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
Manganese 4.916mg 1.528mg Oat
Selenium 8.8µg Nattō
Vitamin E 0.01mg Nattō
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 K 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
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

People also compare

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
33%
Oat
20%
Nattō
Minerals Daily Need Coverage Score
154%
Oat
116%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.