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Nattō vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between Nattō and Pistachio

  • Nattō has more Iron, Manganese, and Calcium, however, Pistachio has more Vitamin B6, Copper, Vitamin B1, Phosphorus, Fiber, and Vitamin E .
  • Daily need coverage for Vitamin B6 from Pistachio is 121% higher.
  • Pistachio has 2 times less Iron than Nattō. Nattō has 8.6mg of Iron, while Pistachio has 3.92mg.
  • Nattō is lower in Saturated Fat.

Food types used in this article are Natto and Nuts, pistachio nuts, raw.

Infographic

Nattō vs Pistachio 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.
Contains more Calcium +106.7%
Contains more Iron +119.4%
Contains more Zinc +37.7%
Contains more Manganese +27.3%
Contains more Selenium +25.7%
Contains more Phosphorus +181.6%
Contains more Potassium +40.6%
Contains less Sodium -85.7%
Contains more Copper +94.9%
Equal in Magnesium - 121
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +106.7%
Contains more Iron +119.4%
Contains more Zinc +37.7%
Contains more Manganese +27.3%
Contains more Selenium +25.7%
Contains more Phosphorus +181.6%
Contains more Potassium +40.6%
Contains less Sodium -85.7%
Contains more Copper +94.9%
Equal in Magnesium - 121

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
3
:
Contains more Vitamin C +132.1%
Contains more Vitamin B2 +18.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +28500%
Contains more Vitamin B1 +443.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +141.9%
Contains more Vitamin B6 +1207.7%
Contains more Folate +537.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin C +132.1%
Contains more Vitamin B2 +18.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +28500%
Contains more Vitamin B1 +443.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +141.9%
Contains more Vitamin B6 +1207.7%
Contains more Folate +537.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1159%
Contains more Fats +312%
Contains more Carbs +114.3%
Contains more Other +56.8%
Equal in Protein - 20.16
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Water +1159%
Contains more Fats +312%
Contains more Carbs +114.3%
Contains more Other +56.8%
Equal in Protein - 20.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.1%
Contains more Monounsaturated Fat +857.1%
Contains more Polyunsaturated fat +131.6%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -73.1%
Contains more Monounsaturated Fat +857.1%
Contains more Polyunsaturated fat +131.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Pistachio
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nattō Pistachio Opinion
Net carbs 7.28g 16.57g Pistachio
Protein 19.4g 20.16g Pistachio
Fats 11g 45.32g Pistachio
Carbs 12.68g 27.17g Pistachio
Calories 211kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 4.89g 7.66g Nattō
Fiber 5.4g 10.6g Pistachio
Calcium 217mg 105mg Nattō
Iron 8.6mg 3.92mg Nattō
Magnesium 115mg 121mg Pistachio
Phosphorus 174mg 490mg Pistachio
Potassium 729mg 1025mg Pistachio
Sodium 7mg 1mg Pistachio
Zinc 3.03mg 2.2mg Nattō
Copper 0.667mg 1.3mg Pistachio
Manganese 1.528mg 1.2mg Nattō
Selenium 8.8µg 7µg Nattō
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 0.01mg 2.86mg Pistachio
Vitamin C 13mg 5.6mg Nattō
Vitamin B1 0.16mg 0.87mg Pistachio
Vitamin B2 0.19mg 0.16mg Nattō
Vitamin B3 0mg 1.3mg Pistachio
Vitamin B5 0.215mg 0.52mg Pistachio
Vitamin B6 0.13mg 1.7mg Pistachio
Folate 8µg 51µg Pistachio
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.251mg Pistachio
Threonine 0.813mg 0.684mg Nattō
Isoleucine 0.931mg 0.917mg Nattō
Leucine 1.509mg 1.604mg Pistachio
Lysine 1.145mg 1.138mg Nattō
Methionine 0.208mg 0.36mg Pistachio
Phenylalanine 0.941mg 1.092mg Pistachio
Valine 1.018mg 1.249mg Pistachio
Histidine 0.512mg 0.512mg
Saturated Fat 1.591g 5.907g Nattō
Monounsaturated Fat 2.43g 23.257g Pistachio
Polyunsaturated fat 6.21g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Nattō
71%
Pistachio
Minerals Daily Need Coverage Score
116%
Nattō
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 2.77g)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 4.316g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.5)
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.

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.