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Nattō vs. Almonds — In-Depth Nutrition Comparison

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The main differences between Nattō and Almonds

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

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

Infographic

Nattō vs Almonds 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%
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%
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 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%
~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
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
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 Almonds
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 Almonds Opinion
Calories 211kcal 579kcal Almonds
Protein 19.4g 21.15g Almonds
Fats 11g 49.93g Almonds
Vitamin C 13mg 0mg Nattō
Net carbs 7.28g 9.05g Almonds
Carbs 12.68g 21.55g Almonds
Magnesium 115mg 270mg Almonds
Calcium 217mg 269mg Almonds
Potassium 729mg 733mg Almonds
Iron 8.6mg 3.71mg Nattō
Sugar 4.89g 4.35g Almonds
Fiber 5.4g 12.5g Almonds
Copper 0.667mg 1.031mg Almonds
Zinc 3.03mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 174mg 481mg Almonds
Sodium 7mg 1mg Almonds
Vitamin A 0IU 2IU Almonds
Vitamin E 0.01mg 25.63mg Almonds
Manganese 1.528mg 2.179mg Almonds
Selenium 8.8µg 4.1µg Nattō
Vitamin B1 0.16mg 0.205mg Almonds
Vitamin B2 0.19mg 1.138mg Almonds
Vitamin B3 0mg 3.618mg Almonds
Vitamin B5 0.215mg 0.471mg Almonds
Vitamin B6 0.13mg 0.137mg Almonds
Vitamin K 23.1µg 0µg Nattō
Folate 8µg 44µg Almonds
Trans Fat 0g 0.015g Nattō
Choline 57mg 52.1mg Nattō
Saturated Fat 1.591g 3.802g Nattō
Monounsaturated Fat 2.43g 31.551g Almonds
Polyunsaturated fat 6.21g 12.329g Almonds
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 Almonds
Valine 1.018mg 0.855mg Nattō
Histidine 0.512mg 0.539mg 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
Nattō Almonds
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%
Almonds
Minerals Daily Need Coverage Score
116%
Nattō
142%
Almonds

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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Almonds - 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.