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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 of 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.

These are the specific foods used in this comparison Natto and Nuts, hazelnuts or filberts.

Infographic

Nattō vs Hazelnut 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
4
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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%
~equal in Potassium ~680mg

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
4
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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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%
~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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
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
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
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -64.4%
Contains more Mono. FatMonounsaturated Fat +1778.7%
Contains more Poly. FatPolyunsaturated fat +27.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Hazelnut
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 Hazelnut Opinion
Calories 211kcal 628kcal Hazelnut
Protein 19.4g 14.95g Nattō
Fats 11g 60.75g Hazelnut
Vitamin C 13mg 6.3mg Nattō
Net carbs 7.28g 7g Nattō
Carbs 12.68g 16.7g Hazelnut
Magnesium 115mg 163mg Hazelnut
Calcium 217mg 114mg Nattō
Potassium 729mg 680mg Nattō
Iron 8.6mg 4.7mg Nattō
Sugar 4.89g 4.34g Hazelnut
Fiber 5.4g 9.7g Hazelnut
Copper 0.667mg 1.725mg Hazelnut
Zinc 3.03mg 2.45mg Nattō
Starch 0.48g Hazelnut
Phosphorus 174mg 290mg Hazelnut
Sodium 7mg 0mg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin A 0µg 1µg Hazelnut
Vitamin E 0.01mg 15.03mg Hazelnut
Manganese 1.528mg 6.175mg Hazelnut
Selenium 8.8µg 2.4µg Nattō
Vitamin B1 0.16mg 0.643mg Hazelnut
Vitamin B2 0.19mg 0.113mg Nattō
Vitamin B3 0mg 1.8mg Hazelnut
Vitamin B5 0.215mg 0.918mg Hazelnut
Vitamin B6 0.13mg 0.563mg Hazelnut
Vitamin K 23.1µg 14.2µg Nattō
Folate 8µg 113µg Hazelnut
Choline 57mg 45.6mg Nattō
Saturated Fat 1.591g 4.464g Nattō
Monounsaturated Fat 2.43g 45.652g Hazelnut
Polyunsaturated fat 6.21g 7.92g Hazelnut
Tryptophan 0.223mg 0.193mg Nattō
Threonine 0.813mg 0.497mg Nattō
Isoleucine 0.931mg 0.545mg Nattō
Leucine 1.509mg 1.063mg Nattō
Lysine 1.145mg 0.42mg Nattō
Methionine 0.208mg 0.221mg Hazelnut
Phenylalanine 0.941mg 0.663mg Nattō
Valine 1.018mg 0.701mg Nattō
Histidine 0.512mg 0.432mg Nattō
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Hazelnut
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
67%
Hazelnut
Minerals Daily Need Coverage Score
116%
Nattō
197%
Hazelnut

Comparison summary

Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.873g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.1)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 41)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.