Nattō vs. Walnut — In-Depth Nutrition Comparison
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How are nattō and walnut different?
- Nattō is richer in iron, vitamin K, and vitamin C, while walnut is higher in copper, manganese, vitamin B6, phosphorus, folate, and vitamin B1.
- Walnut covers your daily need for copper, 102% more than nattō.
- Nattō contains 10 times more vitamin C than walnut. Nattō contains 13mg of vitamin C, while walnut contains 1.3mg.
- Nattō is lower in saturated fat.
- Nattō has a higher glycemic index (56) than walnut (0).
Natto and Nuts, walnuts, english types were used in this article.
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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 | +121.4% |
| Contains more PotassiumPotassium | +65.3% |
| Contains more IronIron | +195.5% |
| Contains more SeleniumSelenium | +79.6% |
| Contains more MagnesiumMagnesium | +37.4% |
| Contains more CopperCopper | +137.8% |
| Contains more PhosphorusPhosphorus | +98.9% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +123.4% |
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 | +900% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin KVitamin K | +755.6% |
| Contains more CholineCholine | +45.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +6900% |
| Contains more Vitamin B1Vitamin B1 | +113.1% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +165.1% |
| Contains more Vitamin B6Vitamin B6 | +313.1% |
| Contains more FolateFolate | +1125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 6.21g | 47.174g | 273% |
| Copper | 0.667mg | 1.586mg | 102% |
| Fats | 11g | 65.21g | 83% |
| Manganese | 1.528mg | 3.414mg | 82% |
| Iron | 8.6mg | 2.91mg | 71% |
| Vitamin B6 | 0.13mg | 0.537mg | 31% |
| Phosphorus | 174mg | 346mg | 25% |
| Folate | 8µg | 98µg | 23% |
| Calories | 211kcal | 654kcal | 22% |
| Saturated fat | 1.591g | 6.126g | 21% |
| Vitamin K | 23.1µg | 2.7µg | 17% |
| Monounsaturated fat | 2.43g | 8.933g | 16% |
| Vitamin B1 | 0.16mg | 0.341mg | 15% |
| Vitamin C | 13mg | 1.3mg | 13% |
| Calcium | 217mg | 98mg | 12% |
| Magnesium | 115mg | 158mg | 10% |
| Potassium | 729mg | 441mg | 8% |
| Protein | 19.4g | 15.23g | 8% |
| Selenium | 8.8µg | 4.9µg | 7% |
| Vitamin B3 | 0mg | 1.125mg | 7% |
| Vitamin B5 | 0.215mg | 0.57mg | 7% |
| Fiber | 5.4g | 6.7g | 5% |
| Vitamin E | 0.01mg | 0.7mg | 5% |
| Choline | 57mg | 39.2mg | 3% |
| Vitamin B2 | 0.19mg | 0.15mg | 3% |
| Zinc | 3.03mg | 3.09mg | 1% |
| Carbs | 12.68g | 13.71g | 0% |
| Net carbs | 7.28g | 7.01g | N/A |
| Sugar | 4.89g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.223mg | 0.17mg | 0% |
| Threonine | 0.813mg | 0.596mg | 0% |
| Isoleucine | 0.931mg | 0.625mg | 0% |
| Leucine | 1.509mg | 1.17mg | 0% |
| Lysine | 1.145mg | 0.424mg | 0% |
| Methionine | 0.208mg | 0.236mg | 0% |
| Phenylalanine | 0.941mg | 0.711mg | 0% |
| Valine | 1.018mg | 0.753mg | 0% |
| Histidine | 0.512mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +27.4% |
| Contains more WaterWater | +1251.8% |
| Contains more FatsFats | +492.8% |
~equal in
Carbs
~13.71g
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74% |
| Contains more Mono. FatMonounsaturated fat | +267.6% |
| Contains more Poly. FatPolyunsaturated fat | +659.6% |
