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Cashew vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between Cashew and Nattō

  • Cashew has more Copper, Phosphorus, Magnesium, Zinc, Vitamin B6, Vitamin B1, and Selenium, however, Nattō is richer in Iron, and Calcium.
  • Cashew covers your daily Copper needs 170% more than Nattō.
  • Nattō has 5 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Nattō has 1.591g.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Natto.

Infographic

Cashew 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.
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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%
Contains more MagnesiumMagnesium +153.9%
Contains more CopperCopper +229.1%
Contains more ZincZinc +90.8%
Contains more PhosphorusPhosphorus +240.8%
Contains more SeleniumSelenium +126.1%
Contains more CalciumCalcium +486.5%
Contains more PotassiumPotassium +10.5%
Contains more IronIron +28.7%
Contains less SodiumSodium -41.7%
~equal in Manganese ~1.528mg

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.
Cashew
7
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Nattō
3
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 E Vitamin E +8900%
Contains more Vitamin B1Vitamin B1 +164.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +301.9%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more Vitamin KVitamin K +47.6%
Contains more FolateFolate +212.5%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin B2Vitamin B2 +227.6%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Nattō
2
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 +298.6%
Contains more CarbsCarbs +138.1%
Contains more OtherOther +33.7%
Contains more WaterWater +958.1%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 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 +879.3%
Contains more Poly. FatPolyunsaturated fat +26.3%
Contains less Sat. FatSaturated Fat -79.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Nattō
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Cashew Nattō Opinion
Calories 553kcal 211kcal Cashew
Protein 18.22g 19.4g Nattō
Fats 43.85g 11g Cashew
Vitamin C 0.5mg 13mg Nattō
Net carbs 26.89g 7.28g Cashew
Carbs 30.19g 12.68g Cashew
Magnesium 292mg 115mg Cashew
Calcium 37mg 217mg Nattō
Potassium 660mg 729mg Nattō
Iron 6.68mg 8.6mg Nattō
Sugar 5.91g 4.89g Nattō
Fiber 3.3g 5.4g Nattō
Copper 2.195mg 0.667mg Cashew
Zinc 5.78mg 3.03mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 174mg Cashew
Sodium 12mg 7mg Nattō
Vitamin E 0.9mg 0.01mg Cashew
Manganese 1.655mg 1.528mg Cashew
Selenium 19.9µg 8.8µg Cashew
Vitamin B1 0.423mg 0.16mg Cashew
Vitamin B2 0.058mg 0.19mg Nattō
Vitamin B3 1.062mg 0mg Cashew
Vitamin B5 0.864mg 0.215mg Cashew
Vitamin B6 0.417mg 0.13mg Cashew
Vitamin K 34.1µg 23.1µg Cashew
Folate 25µg 8µg Cashew
Choline 57mg Nattō
Saturated Fat 7.783g 1.591g Nattō
Monounsaturated Fat 23.797g 2.43g Cashew
Polyunsaturated fat 7.845g 6.21g Cashew
Tryptophan 0.287mg 0.223mg Cashew
Threonine 0.688mg 0.813mg Nattō
Isoleucine 0.789mg 0.931mg Nattō
Leucine 1.472mg 1.509mg Nattō
Lysine 0.928mg 1.145mg Nattō
Methionine 0.362mg 0.208mg Cashew
Phenylalanine 0.951mg 0.941mg Cashew
Valine 1.094mg 1.018mg Cashew
Histidine 0.456mg 0.512mg Nattō
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew 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
32%
Cashew
20%
Nattō
Minerals Daily Need Coverage Score
200%
Cashew
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 6.192g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew 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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.