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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
:
8
Almond
Contains more Iron +131.8%
Contains more Selenium +114.6%
Contains more Calcium +24%
Contains more Magnesium +134.8%
Contains more Phosphorus +176.4%
Contains less Sodium -85.7%
Contains more Copper +54.6%
Contains more Manganese +42.6%
Equal in Potassium - 733
Equal in Zinc - 3.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +131.8%
Contains more Selenium +114.6%
Contains more Calcium +24%
Contains more Magnesium +134.8%
Contains more Phosphorus +176.4%
Contains less Sodium -85.7%
Contains more Copper +54.6%
Contains more Manganese +42.6%
Equal in Potassium - 733
Equal in Zinc - 3.12

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
:
8
Almond
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +256200%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +498.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +119.1%
Contains more Folate +450%
Equal in Vitamin B6 - 0.137
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +256200%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +498.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +119.1%
Contains more Folate +450%
Equal in Vitamin B6 - 0.137

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
1
:
4
Almond
Contains more Water +1147.6%
Contains more Fats +353.9%
Contains more Carbs +70%
Contains more Other +55.8%
Equal in Protein - 21.15
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 Water +1147.6%
Contains more Fats +353.9%
Contains more Carbs +70%
Contains more Other +55.8%
Equal in Protein - 21.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
1
:
2
Almond
Contains less Saturated Fat -58.2%
Contains more Monounsaturated Fat +1198.4%
Contains more Polyunsaturated fat +98.5%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -58.2%
Contains more Monounsaturated Fat +1198.4%
Contains more Polyunsaturated 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
Net carbs 7.28g 9.05g Almond
Protein 19.4g 21.15g Almond
Fats 11g 49.93g Almond
Carbs 12.68g 21.55g Almond
Calories 211kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.89g 4.35g Almond
Fiber 5.4g 12.5g Almond
Calcium 217mg 269mg Almond
Iron 8.6mg 3.71mg Nattō
Magnesium 115mg 270mg Almond
Phosphorus 174mg 481mg Almond
Potassium 729mg 733mg Almond
Sodium 7mg 1mg Almond
Zinc 3.03mg 3.12mg Almond
Copper 0.667mg 1.031mg Almond
Manganese 1.528mg 2.179mg Almond
Selenium 8.8µg 4.1µg Nattō
Vitamin A 0IU 2IU Almond
Vitamin E 0.01mg 25.63mg Almond
Vitamin C 13mg 0mg 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
Folate 8µg 44µg Almond
Vitamin K 23.1µg 0µg Nattō
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
Trans Fat 0g 0.015g Nattō
Saturated Fat 1.591g 3.802g Nattō
Monounsaturated Fat 2.43g 31.551g Almond
Polyunsaturated fat 6.21g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
82%
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.