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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.

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

Infographic

Nattō vs Brazil nut 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%
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
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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Brazil nut
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
116%
Nattō
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 14.543g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.3)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.56g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 46)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.