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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.

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

Infographic

Nattō vs Cashew 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
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
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
3
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%
Cashew
7
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin B2Vitamin B2 +227.6%
Contains more CholineCholine +∞%
Contains more Vitamin E Vitamin 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 A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Cashew Opinion
Calories 211kcal 553kcal Cashew
Protein 19.4g 18.22g Nattō
Fats 11g 43.85g Cashew
Vitamin C 13mg 0.5mg Nattō
Net carbs 7.28g 26.89g Cashew
Carbs 12.68g 30.19g Cashew
Magnesium 115mg 292mg Cashew
Calcium 217mg 37mg Nattō
Potassium 729mg 660mg Nattō
Iron 8.6mg 6.68mg Nattō
Sugar 4.89g 5.91g Nattō
Fiber 5.4g 3.3g Nattō
Copper 0.667mg 2.195mg Cashew
Zinc 3.03mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 174mg 593mg Cashew
Sodium 7mg 12mg Nattō
Vitamin E 0.01mg 0.9mg Cashew
Manganese 1.528mg 1.655mg Cashew
Selenium 8.8µg 19.9µg Cashew
Vitamin B1 0.16mg 0.423mg Cashew
Vitamin B2 0.19mg 0.058mg Nattō
Vitamin B3 0mg 1.062mg Cashew
Vitamin B5 0.215mg 0.864mg Cashew
Vitamin B6 0.13mg 0.417mg Cashew
Vitamin K 23.1µg 34.1µg Cashew
Folate 8µg 25µg Cashew
Choline 57mg Nattō
Saturated Fat 1.591g 7.783g Nattō
Monounsaturated Fat 2.43g 23.797g Cashew
Polyunsaturated fat 6.21g 7.845g Cashew
Tryptophan 0.223mg 0.287mg Cashew
Threonine 0.813mg 0.688mg Nattō
Isoleucine 0.931mg 0.789mg Nattō
Leucine 1.509mg 1.472mg Nattō
Lysine 1.145mg 0.928mg Nattō
Methionine 0.208mg 0.362mg Cashew
Phenylalanine 0.941mg 0.951mg Cashew
Valine 1.018mg 1.094mg Cashew
Histidine 0.512mg 0.456mg Nattō
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Cashew
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
32%
Cashew
Minerals Daily Need Coverage Score
116%
Nattō
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 6.192g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew 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. 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.