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  6. Mixed nuts vs. Nattō

Mixed nuts vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and nattō

  • Mixed nuts have more vitamin E, vitamin B3, selenium, phosphorus, magnesium, copper, manganese, and folate; however, nattō is richer in iron.
  • Nattō covers your daily iron needs 75% more than mixed nuts.
  • Nattō contains less saturated fat.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of mixed nuts is 24.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Natto.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Nattō
Nattō
3
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 +99.1%
Contains more CopperCopper +36%
Contains more PhosphorusPhosphorus +162.1%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +33.5%
Contains more SeleniumSelenium +285.2%
Contains more CalciumCalcium +85.5%
Contains more PotassiumPotassium +15.3%
Contains more IronIron +229.5%
~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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Nattō
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 EVitamin E +78100%
Contains more Vitamin B1Vitamin B1 +18.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +430.2%
Contains more Vitamin B6Vitamin B6 +170.8%
Contains more FolateFolate +937.5%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin KVitamin K +305.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.19mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~57mg

All nutrients comparison - raw data values

Nutrient Mixed nuts Nattō DV% diff.
Iron 2.61mg 8.6mg 75%
Fats 53.95g 11g 66%
Monounsaturated fat 28.488g 2.43g 65%
Polyunsaturated fat 14.612g 6.21g 56%
Vitamin E 7.82mg 0.01mg 52%
Vitamin B3 7.709mg 0mg 48%
Selenium 33.9µg 8.8µg 46%
Phosphorus 456mg 174mg 40%
Saturated fat 8.711g 1.591g 32%
Copper 0.907mg 0.667mg 27%
Magnesium 229mg 115mg 27%
Manganese 2.04mg 1.528mg 22%
Calories 607kcal 211kcal 20%
Vitamin B5 1.14mg 0.215mg 19%
Folate 83µg 8µg 19%
Vitamin B6 0.352mg 0.13mg 17%
Vitamin K 5.7µg 23.1µg 15%
Vitamin C 0.5mg 13mg 14%
Calcium 117mg 217mg 10%
Fiber 7g 5.4g 6%
Zinc 3.36mg 3.03mg 3%
Carbs 21.05g 12.68g 3%
Potassium 632mg 729mg 3%
Vitamin B1 0.189mg 0.16mg 2%
Starch 4.2g 2%
Protein 20.04g 19.4g 1%
Choline 52mg 57mg 1%
Net carbs 14.05g 7.28g N/A
Sugar 4.15g 4.89g N/A
Sodium 5mg 7mg 0%
Vitamin B2 0.196mg 0.19mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.223mg 0%
Threonine 0.703mg 0.813mg 0%
Isoleucine 0.826mg 0.931mg 0%
Leucine 1.656mg 1.509mg 0%
Lysine 0.782mg 1.145mg 0%
Methionine 0.283mg 0.208mg 0%
Phenylalanine 1.182mg 0.941mg 0%
Valine 1.001mg 1.018mg 0%
Histidine 0.572mg 0.512mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Nattō
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 +390.5%
Contains more CarbsCarbs +66%
Contains more OtherOther +51.6%
Contains more WaterWater +2545.2%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Nattō
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 +1072.3%
Contains more Poly. FatPolyunsaturated fat +135.3%
Contains less Sat. FatSaturated fat -81.7%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.