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Nattō vs. Peanut butter — In-Depth Nutrition Comparison

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Differences between Nattō and Peanut butter

  • Nattō has more Iron, Copper, and Vitamin K, while Peanut butter has more Vitamin B3, Vitamin E , Vitamin B6, Phosphorus, Folate, and Vitamin B5.
  • Nattō's daily need coverage for Iron is 86% higher.
  • Peanut butter contains 77 times less Vitamin K than Nattō. Nattō contains 23.1µg of Vitamin K, while Peanut butter contains 0.3µg.
  • The amount of Saturated Fat in Nattō is lower.

The food types used in this comparison are Natto and Peanut butter, smooth style, without salt.

Infographic

Nattō vs Peanut butter 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
7
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +342.9%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +394.3%
Contains more CopperCopper +58.1%
Contains more ZincZinc +20.7%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +114.6%
Contains more MagnesiumMagnesium +46.1%
Contains more PhosphorusPhosphorus +92.5%
~equal in Manganese ~1.665mg

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
2
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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +7600%
Contains more Vitamin E Vitamin E +90900%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +428.8%
Contains more Vitamin B6Vitamin B6 +239.2%
Contains more FolateFolate +987.5%
Contains more CholineCholine +10.5%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B2 ~0.192mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +4373.2%
Contains more ProteinProtein +14.5%
Contains more FatsFats +366.9%
Contains more CarbsCarbs +75.9%
Contains more OtherOther +52.1%

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
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated Fat -84.6%
Contains more Mono. FatMonounsaturated Fat +967.5%
Contains more Poly. FatPolyunsaturated fat +101.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Peanut butter Opinion
Calories 211kcal 598kcal Peanut butter
Protein 19.4g 22.21g Peanut butter
Fats 11g 51.36g Peanut butter
Vitamin C 13mg 0mg Nattō
Net carbs 7.28g 17.31g Peanut butter
Carbs 12.68g 22.31g Peanut butter
Magnesium 115mg 168mg Peanut butter
Calcium 217mg 49mg Nattō
Potassium 729mg 558mg Nattō
Iron 8.6mg 1.74mg Nattō
Sugar 4.89g 10.49g Nattō
Fiber 5.4g 5g Nattō
Copper 0.667mg 0.422mg Nattō
Zinc 3.03mg 2.51mg Nattō
Starch 3.56g Peanut butter
Phosphorus 174mg 335mg Peanut butter
Sodium 7mg 17mg Nattō
Vitamin E 0.01mg 9.1mg Peanut butter
Manganese 1.528mg 1.665mg Peanut butter
Selenium 8.8µg 4.1µg Nattō
Vitamin B1 0.16mg 0.15mg Nattō
Vitamin B2 0.19mg 0.192mg Peanut butter
Vitamin B3 0mg 13.112mg Peanut butter
Vitamin B5 0.215mg 1.137mg Peanut butter
Vitamin B6 0.13mg 0.441mg Peanut butter
Vitamin K 23.1µg 0.3µg Nattō
Folate 8µg 87µg Peanut butter
Trans Fat 0g 0.075g Nattō
Choline 57mg 63mg Peanut butter
Saturated Fat 1.591g 10.325g Nattō
Monounsaturated Fat 2.43g 25.941g Peanut butter
Polyunsaturated fat 6.21g 12.535g Peanut butter
Tryptophan 0.223mg 0.231mg Peanut butter
Threonine 0.813mg 0.525mg Nattō
Isoleucine 0.931mg 0.616mg Nattō
Leucine 1.509mg 1.546mg Peanut butter
Lysine 1.145mg 0.681mg Nattō
Methionine 0.208mg 0.265mg Peanut butter
Phenylalanine 0.941mg 1.202mg Peanut butter
Valine 1.018mg 0.782mg Nattō
Histidine 0.512mg 0.557mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
116%
Nattō
84%
Peanut butter

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 5.6g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 8.734g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.7)
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.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.