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 has more iron and vitamin K.
- Daily need coverage for vitamin E for almonds is 171% higher.
- Nattō has a higher glycemic index than almonds.
Food types used in this article are Nuts, almonds and Natto.
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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 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% |
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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.01mg | 171% |
| Monounsaturated fat | 31.551g | 2.43g | 73% |
| Vitamin B2 | 1.138mg | 0.19mg | 73% |
| Iron | 3.71mg | 8.6mg | 61% |
| Fats | 49.93g | 11g | 60% |
| Phosphorus | 481mg | 174mg | 44% |
| Polyunsaturated fat | 12.329g | 6.21g | 41% |
| Copper | 1.031mg | 0.667mg | 40% |
| Magnesium | 270mg | 115mg | 37% |
| Manganese | 2.179mg | 1.528mg | 28% |
| Fiber | 12.5g | 5.4g | 28% |
| Vitamin B3 | 3.618mg | 0mg | 23% |
| Vitamin K | 0µg | 23.1µg | 19% |
| Calories | 579kcal | 211kcal | 18% |
| Vitamin C | 0mg | 13mg | 14% |
| Saturated fat | 3.802g | 1.591g | 10% |
| Selenium | 4.1µg | 8.8µg | 9% |
| Folate | 44µg | 8µg | 9% |
| Calcium | 269mg | 217mg | 5% |
| Vitamin B5 | 0.471mg | 0.215mg | 5% |
| Vitamin B1 | 0.205mg | 0.16mg | 4% |
| Protein | 21.15g | 19.4g | 4% |
| Carbs | 21.55g | 12.68g | 3% |
| Zinc | 3.12mg | 3.03mg | 1% |
| Vitamin B6 | 0.137mg | 0.13mg | 1% |
| Choline | 52.1mg | 57mg | 1% |
| Net carbs | 9.05g | 7.28g | N/A |
| Potassium | 733mg | 729mg | 0% |
| Sugar | 4.35g | 4.89g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 7mg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.223mg | 0% |
| Threonine | 0.601mg | 0.813mg | 0% |
| Isoleucine | 0.751mg | 0.931mg | 0% |
| Leucine | 1.473mg | 1.509mg | 0% |
| Lysine | 0.568mg | 1.145mg | 0% |
| Methionine | 0.157mg | 0.208mg | 0% |
| Phenylalanine | 1.132mg | 0.941mg | 0% |
| Valine | 0.855mg | 1.018mg | 0% |
| Histidine | 0.539mg | 0.512mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +1198.4% |
| Contains more Poly. FatPolyunsaturated fat | +98.5% |
| Contains less Sat. FatSaturated fat | -58.2% |
