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  6. Nattō vs. Oats

Nattō vs. Oats — In-Depth Nutrition Comparison

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Differences between nattō and oats

  • Nattō has more iron, calcium, and vitamin C, while oats have more manganese, vitamin B1, phosphorus, vitamin B5, fiber, magnesium, and folate.
  • Oats' daily need coverage for manganese is 147% higher.

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

Infographic

Nattō vs Oats 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
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%
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%
Contains more CalciumCalcium +301.9%
Contains more PotassiumPotassium +69.9%
Contains more IronIron +82.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +53.9%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +200.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +221.7%
~equal in Copper ~0.626mg

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
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +376.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +527.4%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +14.9%
Contains more FatsFats +59.4%
Contains more WaterWater +569.3%
Contains more CarbsCarbs +422.6%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +11.6%
Contains more Poly. FatPolyunsaturated fat +145%
Contains less Sat. FatSaturated fat -23.5%

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