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  6. Oats vs. Nattō

Oats vs. Nattō — In-Depth Nutrition Comparison

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Differences between oats and nattō

  • Oats have more manganese, vitamin B1, phosphorus, vitamin B5, fiber, magnesium, and folate, while nattō has more iron, calcium, and vitamin C.
  • Oats' daily need coverage for manganese is 147% higher.
  • Nattō contains 7 times less folate than oats. Oats contain 56µg of folate, while nattō contains 8µg.

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

Infographic

Oats 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.
Oats
Oats
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Nattō
Nattō
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more MagnesiumMagnesium +53.9%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +200.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +221.7%
Contains more CalciumCalcium +301.9%
Contains more PotassiumPotassium +69.9%
Contains more IronIron +82.2%
~equal in Copper ~0.667mg

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.
Oats
Oats
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Nattō
Nattō
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin B1Vitamin B1 +376.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +527.4%
Contains more FolateFolate +600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Nattō DV% diff.
Manganese 4.916mg 1.528mg 147%
Phosphorus 523mg 174mg 50%
Vitamin B1 0.763mg 0.16mg 50%
Iron 4.72mg 8.6mg 49%
Polyunsaturated fat 2.535g 6.21g 25%
Vitamin B5 1.349mg 0.215mg 23%
Fiber 10.6g 5.4g 21%
Vitamin K 23.1µg 19%
Carbs 66.27g 12.68g 18%
Calcium 54mg 217mg 16%
Selenium 8.8µg 16%
Magnesium 177mg 115mg 15%
Vitamin C 0mg 13mg 14%
Folate 56µg 8µg 12%
Choline 57mg 10%
Calories 389kcal 211kcal 9%
Potassium 429mg 729mg 9%
Zinc 3.97mg 3.03mg 9%
Fats 6.9g 11g 6%
Vitamin B3 0.961mg 0mg 6%
Protein 16.89g 19.4g 5%
Copper 0.626mg 0.667mg 5%
Vitamin B2 0.139mg 0.19mg 4%
Saturated fat 1.217g 1.591g 2%
Vitamin B6 0.119mg 0.13mg 1%
Monounsaturated fat 2.178g 2.43g 1%
Protein per 100 calories 4.3g 9.2g N/A
Calories per 10 g protein 230kcal 109kcal N/A
Weight per 100 calories 26g 47g N/A
Unsaturated / Saturated Fat ratio 3.9 5.4 N/A
Net carbs 55.67g 7.28g N/A
Sugar 4.89g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.234mg 0.223mg 0%
Threonine 0.575mg 0.813mg 0%
Isoleucine 0.694mg 0.931mg 0%
Leucine 1.284mg 1.509mg 0%
Lysine 0.701mg 1.145mg 0%
Methionine 0.312mg 0.208mg 0%
Phenylalanine 0.895mg 0.941mg 0%
Valine 0.937mg 1.018mg 0%
Histidine 0.405mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
1
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
Nattō
Nattō
4
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 CarbsCarbs +422.6%
Contains more ProteinProtein +14.9%
Contains more FatsFats +59.4%
Contains more WaterWater +569.3%
Contains more OtherOther +10.5%

Fat Type Comparison

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

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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. Oats - 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.