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  6. Nattō vs. Pistachio

Nattō vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between nattō and pistachios

  • Nattō has more iron, manganese, and calcium; however, pistachios have more vitamin B6, copper, vitamin B1, phosphorus, fiber, and vitamin E.
  • Daily need coverage for vitamin B6 for pistachios is 121% higher.
  • Pistachios have 2 times less iron than nattō. Nattō has 8.6mg of iron, while pistachios have 3.92mg.
  • Nattō is lower in saturated fat.
  • Nattō has a higher glycemic index than pistachios.

Food types used in this article are Natto and Nuts, pistachio nuts, raw.

Infographic

Nattō vs Pistachio 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
5
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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more CalciumCalcium +106.7%
Contains more IronIron +119.4%
Contains more ZincZinc +37.7%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +25.7%
Contains more PotassiumPotassium +40.6%
Contains more CopperCopper +94.9%
Contains more PhosphorusPhosphorus +181.6%
Contains less SodiumSodium -85.7%
~equal in Magnesium ~121mg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin CVitamin C +132.1%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28500%
Contains more Vitamin B1Vitamin B1 +443.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin B6Vitamin B6 +1207.7%
Contains more FolateFolate +537.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Pistachio DV% diff.
Vitamin B6 0.13mg 1.7mg 121%
Copper 0.667mg 1.3mg 70%
Iron 8.6mg 3.92mg 59%
Vitamin B1 0.16mg 0.87mg 59%
Polyunsaturated fat 6.21g 14.38g 54%
Fats 11g 45.32g 53%
Monounsaturated fat 2.43g 23.257g 52%
Phosphorus 174mg 490mg 45%
Fiber 5.4g 10.6g 21%
Saturated fat 1.591g 5.907g 20%
Vitamin E 0.01mg 2.86mg 19%
Vitamin K 23.1µg 19%
Calories 211kcal 560kcal 17%
Manganese 1.528mg 1.2mg 14%
Calcium 217mg 105mg 11%
Folate 8µg 51µg 11%
Choline 57mg 10%
Potassium 729mg 1025mg 9%
Vitamin C 13mg 5.6mg 8%
Zinc 3.03mg 2.2mg 8%
Vitamin B3 0mg 1.3mg 8%
Vitamin B5 0.215mg 0.52mg 6%
Carbs 12.68g 27.17g 5%
Vitamin A 0µg 26µg 3%
Selenium 8.8µg 7µg 3%
Protein 19.4g 20.16g 2%
Vitamin B2 0.19mg 0.16mg 2%
Magnesium 115mg 121mg 1%
Starch 1.67g 1%
Protein per 100 calories 9.2g 3.6g N/A
Calories per 10 g protein 109kcal 278kcal N/A
Weight per 100 calories 47g 18g N/A
Unsaturated / Saturated Fat ratio 5.4 6.4 N/A
Net carbs 7.28g 16.57g N/A
Sugar 4.89g 7.66g N/A
Sodium 7mg 1mg 0%
Tryptophan 0.223mg 0.251mg 0%
Threonine 0.813mg 0.684mg 0%
Isoleucine 0.931mg 0.917mg 0%
Leucine 1.509mg 1.604mg 0%
Lysine 1.145mg 1.138mg 0%
Methionine 0.208mg 0.36mg 0%
Phenylalanine 0.941mg 1.092mg 0%
Valine 1.018mg 1.249mg 0%
Histidine 0.512mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
1
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1159%
Contains more FatsFats +312%
Contains more CarbsCarbs +114.3%
Contains more OtherOther +56.8%
~equal in Protein ~20.16g

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +857.1%
Contains more Poly. FatPolyunsaturated fat +131.6%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.