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  6. Nattō vs. Cashew

Nattō vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between nattō and cashew

  • Nattō has more iron and calcium; however, cashew is richer in copper, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, and selenium.
  • Cashew covers your daily copper needs 170% more than nattō.
  • Cashew has 6 times less calcium than nattō. Nattō has 217mg of calcium, while cashew has 37mg.
  • Nattō contains less saturated fat.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of cashew is 25.

Specific food types used in this comparison are Natto and Nuts, cashew nuts, raw.

Infographic

Nattō vs Cashew 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
Nattō
3
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%
Cashew
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +486.5%
Contains more IronIron +28.7%
Contains less SodiumSodium -41.7%
Contains more MagnesiumMagnesium +153.9%
Contains more CopperCopper +229.1%
Contains more ZincZinc +90.8%
Contains more PhosphorusPhosphorus +240.8%
Contains more SeleniumSelenium +126.1%
~equal in Potassium ~660mg
~equal in Manganese ~1.655mg

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
Nattō
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Cashew
Cashew
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin B2Vitamin B2 +227.6%
Contains more Vitamin EVitamin E +8900%
Contains more Vitamin B1Vitamin B1 +164.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +301.9%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more Vitamin KVitamin K +47.6%
Contains more FolateFolate +212.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Cashew DV% diff.
Copper 0.667mg 2.195mg 170%
Phosphorus 174mg 593mg 60%
Monounsaturated fat 2.43g 23.797g 53%
Fats 11g 43.85g 51%
Magnesium 115mg 292mg 42%
Saturated fat 1.591g 7.783g 28%
Zinc 3.03mg 5.78mg 25%
Iron 8.6mg 6.68mg 24%
Vitamin B1 0.16mg 0.423mg 22%
Vitamin B6 0.13mg 0.417mg 22%
Selenium 8.8µg 19.9µg 20%
Calcium 217mg 37mg 18%
Calories 211kcal 553kcal 17%
Vitamin C 13mg 0.5mg 14%
Vitamin B5 0.215mg 0.864mg 13%
Polyunsaturated fat 6.21g 7.845g 11%
Starch 23.49g 10%
Vitamin B2 0.19mg 0.058mg 10%
Choline 57mg 10%
Vitamin K 23.1µg 34.1µg 9%
Fiber 5.4g 3.3g 8%
Vitamin B3 0mg 1.062mg 7%
Carbs 12.68g 30.19g 6%
Vitamin E 0.01mg 0.9mg 6%
Manganese 1.528mg 1.655mg 6%
Folate 8µg 25µg 4%
Protein 19.4g 18.22g 2%
Potassium 729mg 660mg 2%
Protein per 100 calories 9.2g 3.3g N/A
Calories per 10 g protein 109kcal 304kcal N/A
Weight per 100 calories 47g 18g N/A
Unsaturated / Saturated Fat ratio 5.4 4.1 N/A
Net carbs 7.28g 26.89g N/A
Sugar 4.89g 5.91g N/A
Sodium 7mg 12mg 0%
Tryptophan 0.223mg 0.287mg 0%
Threonine 0.813mg 0.688mg 0%
Isoleucine 0.931mg 0.789mg 0%
Leucine 1.509mg 1.472mg 0%
Lysine 1.145mg 0.928mg 0%
Methionine 0.208mg 0.362mg 0%
Phenylalanine 0.941mg 0.951mg 0%
Valine 1.018mg 1.094mg 0%
Histidine 0.512mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Cashew
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +958.1%
Contains more FatsFats +298.6%
Contains more CarbsCarbs +138.1%
Contains more OtherOther +33.7%
~equal in Protein ~18.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +879.3%
Contains more Poly. FatPolyunsaturated fat +26.3%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.