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Nattō vs. Almond butter — In-Depth Nutrition Comparison

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How are nattō and almond butter different?

  • Nattō is richer in iron and vitamin K, while almond butter is higher in vitamin E, vitamin B2, phosphorus, magnesium, copper, manganese, vitamin B3, and fiber.
  • Almond butter covers your daily need for vitamin E, 161% more than nattō.

Natto and Nuts, almond butter, plain, without salt added types were used in this article.

Infographic

Nattō vs Almond butter 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.
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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more IronIron +146.4%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +142.6%
Contains more CalciumCalcium +59.9%
Contains more CopperCopper +40%
Contains more PhosphorusPhosphorus +192%
Contains more ManganeseManganese +39.5%
~equal in Potassium ~748mg
~equal in Zinc ~3.29mg
~equal in Sodium ~7mg

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
4
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +290.2%
Contains more Vitamin B6Vitamin B6 +26.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +242000%
Contains more Vitamin B2Vitamin B2 +394.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more FolateFolate +562.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +3254.9%
Contains more FatsFats +404.5%
Contains more CarbsCarbs +48.4%
Contains more OtherOther +62.1%
~equal in Protein ~20.96g

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -61.7%
Contains more Mono. FatMonounsaturated fat +1235.2%
Contains more Poly. FatPolyunsaturated fat +119.2%

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 butter
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Almond butter DV% diff.
Vitamin E 0.01mg 24.21mg 161%
Monounsaturated fat 2.43g 32.445g 75%
Fats 11g 55.5g 68%
Iron 8.6mg 3.49mg 64%
Vitamin B2 0.19mg 0.939mg 58%
Polyunsaturated fat 6.21g 13.613g 49%
Phosphorus 174mg 508mg 48%
Magnesium 115mg 279mg 39%
Copper 0.667mg 0.934mg 30%
Manganese 1.528mg 2.131mg 26%
Fiber 5.4g 10.3g 20%
Vitamin B3 0mg 3.155mg 20%
Calories 211kcal 614kcal 20%
Vitamin K 23.1µg 0µg 19%
Vitamin C 13mg 0mg 14%
Calcium 217mg 347mg 13%
Selenium 8.8µg 2.4µg 12%
Saturated fat 1.591g 4.152g 12%
Folate 8µg 53µg 11%
Vitamin B1 0.16mg 0.041mg 10%
Protein 19.4g 20.96g 3%
Carbs 12.68g 18.82g 2%
Vitamin B5 0.215mg 0.318mg 2%
Vitamin B6 0.13mg 0.103mg 2%
Zinc 3.03mg 3.29mg 2%
Choline 57mg 52.1mg 1%
Potassium 729mg 748mg 1%
Net carbs 7.28g 8.52g N/A
Sugar 4.89g 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 7mg 0%
Tryptophan 0.223mg 0.159mg 0%
Threonine 0.813mg 0.555mg 0%
Isoleucine 0.931mg 0.813mg 0%
Leucine 1.509mg 1.483mg 0%
Lysine 1.145mg 0.612mg 0%
Methionine 0.208mg 0.122mg 0%
Phenylalanine 0.941mg 1.149mg 0%
Valine 1.018mg 0.937mg 0%
Histidine 0.512mg 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Almond butter
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
68%
Almond butter
Minerals Daily Need Coverage Score
116%
Nattō
141%
Almond butter

Comparison summary

Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 2.561g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.9)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.