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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
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
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
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.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
68%
Minerals Daily Need Coverage Score
116%
141%
Comparison summary
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 2.561g)
Which food is cheaper?
Nattō is cheaper (difference - $0.9)
Which food is lower in Sugar?
Almond butter is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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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.