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  6. Groat vs. Nattō

Groat vs. Nattō — In-Depth Nutrition Comparison

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Differences between groat and nattō

  • Groat has more copper, vitamin B3, magnesium, phosphorus, vitamin B5, fiber, and vitamin B2, while nattō has more iron, calcium, and vitamin C.
  • Nattō's daily need coverage for iron is 80% higher.

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

Infographic

Groat vs Nattō 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.
Groat
Groat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Nattō
Nattō
5
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 +100.9%
Contains more CopperCopper +64.9%
Contains more PhosphorusPhosphorus +99.4%
Contains less SodiumSodium -85.7%
Contains more CalciumCalcium +1105.6%
Contains more PotassiumPotassium +58.5%
Contains more IronIron +290.9%
Contains more ZincZinc +26.3%
Contains more ManganeseManganese +17.5%
~equal in Selenium ~8.8µg

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.
Groat
Groat
5
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% 25% 98% 132% 74% 48% 0% 0% 23%
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 B2Vitamin B2 +123.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +473.5%
Contains more Vitamin B6Vitamin B6 +61.5%
Contains more FolateFolate +275%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +58.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Nattō DV% diff.
Iron 2.2mg 8.6mg 80%
Copper 1.1mg 0.667mg 48%
Vitamin B3 7.02mg 0mg 44%
Polyunsaturated fat 1.039g 6.21g 34%
Magnesium 231mg 115mg 28%
Phosphorus 347mg 174mg 25%
Carbs 71.5g 12.68g 20%
Calcium 18mg 217mg 20%
Vitamin B5 1.233mg 0.215mg 20%
Vitamin K 23.1µg 19%
Fiber 10g 5.4g 18%
Vitamin B2 0.425mg 0.19mg 18%
Vitamin C 0mg 13mg 14%
Protein 13.25g 19.4g 12%
Fats 3.4g 11g 12%
Manganese 1.3mg 1.528mg 10%
Choline 57mg 10%
Potassium 460mg 729mg 8%
Calories 343kcal 211kcal 7%
Zinc 2.4mg 3.03mg 6%
Vitamin B6 0.21mg 0.13mg 6%
Folate 30µg 8µg 6%
Vitamin B1 0.101mg 0.16mg 5%
Saturated fat 0.741g 1.591g 4%
Monounsaturated fat 1.04g 2.43g 3%
Selenium 8.3µg 8.8µg 1%
Protein per 100 calories 3.9g 9.2g N/A
Calories per 10 g protein 259kcal 109kcal N/A
Weight per 100 calories 29g 47g N/A
Unsaturated / Saturated Fat ratio 2.8 5.4 N/A
Net carbs 61.5g 7.28g N/A
Sugar 4.89g N/A
Sodium 1mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.192mg 0.223mg 0%
Threonine 0.506mg 0.813mg 0%
Isoleucine 0.498mg 0.931mg 0%
Leucine 0.832mg 1.509mg 0%
Lysine 0.672mg 1.145mg 0%
Methionine 0.172mg 0.208mg 0%
Phenylalanine 0.52mg 0.941mg 0%
Valine 0.678mg 1.018mg 0%
Histidine 0.309mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Nattō
Nattō
3
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 +463.9%
Contains more ProteinProtein +46.4%
Contains more FatsFats +223.5%
Contains more WaterWater +464.3%
~equal in Other ~1.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -53.4%
Contains more Mono. FatMonounsaturated fat +133.7%
Contains more Poly. FatPolyunsaturated fat +497.7%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.