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Nattō vs. Almond — In-Depth Nutrition Comparison

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The main differences between Nattō and Almond

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

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

Infographic

Nattō vs Almond 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.
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%
Almond
6
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%
Contains more IronIron +131.8%
Contains more SeleniumSelenium +114.6%
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%
~equal in Potassium ~733mg
~equal in Zinc ~3.12mg

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
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%
Almond
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 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.137mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Almond
4
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
Contains more WaterWater +1147.6%
Contains more FatsFats +353.9%
Contains more CarbsCarbs +70%
Contains more OtherOther +55.8%
~equal in Protein ~21.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Almond
2
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -58.2%
Contains more Mono. FatMonounsaturated Fat +1198.4%
Contains more Poly. FatPolyunsaturated fat +98.5%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Almond
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
20%
Nattō
78%
Almond
Minerals Daily Need Coverage Score
116%
Nattō
142%
Almond

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?
Almond
Almond is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.