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Almonds vs. Nattō — In-Depth Nutrition Comparison

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The main differences between Almonds and Nattō

  • Almonds have more Vitamin E, Vitamin B2, Phosphorus, Copper, Magnesium, Fiber, Manganese, and Vitamin B3, however, Nattō have more Iron, and Vitamin K.
  • Daily need coverage for Vitamin E from Almonds is 171% higher.

Food types used in this article are Nuts, almonds and Natto.

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Nattō
2
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 +134.8%
Contains more CalciumCalcium +24%
Contains more CopperCopper +54.6%
Contains more PhosphorusPhosphorus +176.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +42.6%
Contains more IronIron +131.8%
Contains more SeleniumSelenium +114.6%
~equal in Potassium ~729mg
~equal in Zinc ~3.03mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Nattō
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +256200%
Contains more Vitamin B1Vitamin B1 +28.1%
Contains more Vitamin B2Vitamin B2 +498.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +119.1%
Contains more FolateFolate +450%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~57mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Nattō
1
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 FatsFats +353.9%
Contains more CarbsCarbs +70%
Contains more OtherOther +55.8%
Contains more WaterWater +1147.6%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Nattō
1
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 more Mono. FatMonounsaturated Fat +1198.4%
Contains more Poly. FatPolyunsaturated fat +98.5%
Contains less Sat. FatSaturated Fat -58.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Nattō Opinion
Calories 579kcal 211kcal Almonds
Protein 21.15g 19.4g Almonds
Fats 49.93g 11g Almonds
Vitamin C 0mg 13mg Nattō
Net carbs 9.05g 7.28g Almonds
Carbs 21.55g 12.68g Almonds
Magnesium 270mg 115mg Almonds
Calcium 269mg 217mg Almonds
Potassium 733mg 729mg Almonds
Iron 3.71mg 8.6mg Nattō
Sugar 4.35g 4.89g Almonds
Fiber 12.5g 5.4g Almonds
Copper 1.031mg 0.667mg Almonds
Zinc 3.12mg 3.03mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 174mg Almonds
Sodium 1mg 7mg Almonds
Vitamin A 2IU 0IU Almonds
Vitamin E 25.63mg 0.01mg Almonds
Manganese 2.179mg 1.528mg Almonds
Selenium 4.1µg 8.8µg Nattō
Vitamin B1 0.205mg 0.16mg Almonds
Vitamin B2 1.138mg 0.19mg Almonds
Vitamin B3 3.618mg 0mg Almonds
Vitamin B5 0.471mg 0.215mg Almonds
Vitamin B6 0.137mg 0.13mg Almonds
Vitamin K 0µg 23.1µg Nattō
Folate 44µg 8µg Almonds
Trans Fat 0.015g 0g Nattō
Choline 52.1mg 57mg Nattō
Saturated Fat 3.802g 1.591g Nattō
Monounsaturated Fat 31.551g 2.43g Almonds
Polyunsaturated fat 12.329g 6.21g Almonds
Tryptophan 0.211mg 0.223mg Nattō
Threonine 0.601mg 0.813mg Nattō
Isoleucine 0.751mg 0.931mg Nattō
Leucine 1.473mg 1.509mg Nattō
Lysine 0.568mg 1.145mg Nattō
Methionine 0.157mg 0.208mg Nattō
Phenylalanine 1.132mg 0.941mg Almonds
Valine 0.855mg 1.018mg Nattō
Histidine 0.539mg 0.512mg Almonds
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
20%
Nattō
Minerals Daily Need Coverage Score
142%
Almonds
116%
Nattō

Comparison summary

Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.211g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.