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  6. Nattō vs. Brazil nut

Nattō vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between nattō and brazil nut

  • Nattō has more iron, vitamin K, and vitamin C, while brazil nut has more selenium, copper, phosphorus, magnesium, vitamin B1, and vitamin E.
  • Brazil nut's daily need coverage for selenium is 3469% higher.
  • The amount of saturated fat in nattō is lower.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of nattō is 56.

The food types used in this comparison are Natto and Nuts, brazilnuts, dried, unblanched.

Infographic

Nattō vs Brazil nut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +35.6%
Contains more IronIron +253.9%
Contains more ManganeseManganese +24.9%
Contains more MagnesiumMagnesium +227%
Contains more CopperCopper +161.3%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +316.7%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +21684.1%
~equal in Potassium ~659mg

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
6
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +1757.1%
Contains more Vitamin B2Vitamin B2 +442.9%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +97.9%
Contains more Vitamin EVitamin E +56400%
Contains more Vitamin B1Vitamin B1 +285.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +175%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Brazil nut DV% diff.
Selenium 8.8µg 1917µg 3469%
Polyunsaturated fat 6.21g 24.399g 121%
Copper 0.667mg 1.743mg 120%
Fats 11g 67.1g 86%
Phosphorus 174mg 725mg 79%
Iron 8.6mg 2.43mg 77%
Saturated fat 1.591g 16.134g 66%
Magnesium 115mg 376mg 62%
Monounsaturated fat 2.43g 23.879g 54%
Vitamin B1 0.16mg 0.617mg 38%
Vitamin E 0.01mg 5.65mg 38%
Calories 211kcal 659kcal 22%
Vitamin K 23.1µg 0µg 19%
Vitamin C 13mg 0.7mg 14%
Manganese 1.528mg 1.223mg 13%
Vitamin B2 0.19mg 0.035mg 12%
Protein 19.4g 14.32g 10%
Zinc 3.03mg 4.06mg 9%
Fiber 5.4g 7.5g 8%
Calcium 217mg 160mg 6%
Choline 57mg 28.8mg 5%
Folate 8µg 22µg 4%
Vitamin B3 0mg 0.295mg 2%
Vitamin B6 0.13mg 0.101mg 2%
Potassium 729mg 659mg 2%
Vitamin B5 0.215mg 0.184mg 1%
Carbs 12.68g 11.74g 0%
Net carbs 7.28g 4.24g N/A
Sugar 4.89g 2.33g N/A
Starch 0.25g 0%
Sodium 7mg 3mg 0%
Tryptophan 0.223mg 0.135mg 0%
Threonine 0.813mg 0.365mg 0%
Isoleucine 0.931mg 0.518mg 0%
Leucine 1.509mg 1.19mg 0%
Lysine 1.145mg 0.49mg 0%
Methionine 0.208mg 1.124mg 0%
Phenylalanine 0.941mg 0.639mg 0%
Valine 1.018mg 0.76mg 0%
Histidine 0.512mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +35.5%
Contains more WaterWater +1508.8%
Contains more FatsFats +510%
Contains more OtherOther +80%
~equal in Carbs ~11.74g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -90.1%
Contains more Mono. FatMonounsaturated fat +882.7%
Contains more Poly. FatPolyunsaturated fat +292.9%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.