Nattō vs. Hazelnut — In-Depth Nutrition Comparison
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Summary of differences between nattō and hazelnut
- Nattō has more iron, while hazelnut has more manganese, copper, vitamin E, vitamin B1, vitamin B6, folate, fiber, and phosphorus.
- Hazelnut covers your daily need for manganese, 202% more than nattō.
- Nattō contains 2 times more iron than hazelnut. While nattō contains 8.6mg of iron, hazelnut contains only 4.7mg.
- The amount of saturated fat in nattō is lower.
- Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of nattō is 56.
These are the specific foods used in this comparison Natto and Nuts, hazelnuts or filberts.
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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 CalciumCalcium | +90.4% |
| Contains more IronIron | +83% |
| Contains more ZincZinc | +23.7% |
| Contains more SeleniumSelenium | +266.7% |
| Contains more MagnesiumMagnesium | +41.7% |
| Contains more CopperCopper | +158.6% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +304.1% |
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 | +106.3% |
| Contains more Vitamin B2Vitamin B2 | +68.1% |
| Contains more Vitamin KVitamin K | +62.7% |
| Contains more CholineCholine | +25% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +150200% |
| Contains more Vitamin B1Vitamin B1 | +301.9% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +327% |
| Contains more Vitamin B6Vitamin B6 | +333.1% |
| Contains more FolateFolate | +1312.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.528mg | 6.175mg | 202% |
| Copper | 0.667mg | 1.725mg | 118% |
| Monounsaturated fat | 2.43g | 45.652g | 108% |
| Vitamin E | 0.01mg | 15.03mg | 100% |
| Fats | 11g | 60.75g | 77% |
| Iron | 8.6mg | 4.7mg | 49% |
| Vitamin B1 | 0.16mg | 0.643mg | 40% |
| Vitamin B6 | 0.13mg | 0.563mg | 33% |
| Folate | 8µg | 113µg | 26% |
| Calories | 211kcal | 628kcal | 21% |
| Fiber | 5.4g | 9.7g | 17% |
| Phosphorus | 174mg | 290mg | 17% |
| Vitamin B5 | 0.215mg | 0.918mg | 14% |
| Saturated fat | 1.591g | 4.464g | 13% |
| Selenium | 8.8µg | 2.4µg | 12% |
| Magnesium | 115mg | 163mg | 11% |
| Polyunsaturated fat | 6.21g | 7.92g | 11% |
| Vitamin B3 | 0mg | 1.8mg | 11% |
| Calcium | 217mg | 114mg | 10% |
| Protein | 19.4g | 14.95g | 9% |
| Vitamin K | 23.1µg | 14.2µg | 7% |
| Vitamin C | 13mg | 6.3mg | 7% |
| Vitamin B2 | 0.19mg | 0.113mg | 6% |
| Zinc | 3.03mg | 2.45mg | 5% |
| Choline | 57mg | 45.6mg | 2% |
| Carbs | 12.68g | 16.7g | 1% |
| Potassium | 729mg | 680mg | 1% |
| Net carbs | 7.28g | 7g | N/A |
| Sugar | 4.89g | 4.34g | N/A |
| Starch | 0.48g | 0% | |
| Sodium | 7mg | 0mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.223mg | 0.193mg | 0% |
| Threonine | 0.813mg | 0.497mg | 0% |
| Isoleucine | 0.931mg | 0.545mg | 0% |
| Leucine | 1.509mg | 1.063mg | 0% |
| Lysine | 1.145mg | 0.42mg | 0% |
| Methionine | 0.208mg | 0.221mg | 0% |
| Phenylalanine | 0.941mg | 0.663mg | 0% |
| Valine | 1.018mg | 0.701mg | 0% |
| Histidine | 0.512mg | 0.432mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.8% |
| Contains more WaterWater | +936.2% |
| Contains more FatsFats | +452.3% |
| Contains more CarbsCarbs | +31.7% |
| Contains more OtherOther | +20.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.4% |
| Contains more Mono. FatMonounsaturated fat | +1778.7% |
| Contains more Poly. FatPolyunsaturated fat | +27.5% |
