Nattō vs. Walnut — In-Depth Nutrition Comparison
Compare
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 of 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.
Natto and Nuts, walnuts, english types were used in this article.
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.
| 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 E Vitamin 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% |
~equal in
Vitamin D
~0µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 211kcal | 654kcal |
|
| Protein | 19.4g | 15.23g |
|
| Fats | 11g | 65.21g |
|
| Vitamin C | 13mg | 1.3mg |
|
| Net carbs | 7.28g | 7.01g |
|
| Carbs | 12.68g | 13.71g |
|
| Magnesium | 115mg | 158mg |
|
| Calcium | 217mg | 98mg |
|
| Potassium | 729mg | 441mg |
|
| Iron | 8.6mg | 2.91mg |
|
| Sugar | 4.89g | 2.61g |
|
| Fiber | 5.4g | 6.7g |
|
| Copper | 0.667mg | 1.586mg |
|
| Zinc | 3.03mg | 3.09mg |
|
| Starch | 0.06g |
|
|
| Phosphorus | 174mg | 346mg |
|
| Sodium | 7mg | 2mg |
|
| Vitamin A | 0IU | 20IU |
|
| Vitamin A RAE | 0µg | 1µg |
|
| Vitamin E | 0.01mg | 0.7mg |
|
| Manganese | 1.528mg | 3.414mg |
|
| Selenium | 8.8µg | 4.9µg |
|
| Vitamin B1 | 0.16mg | 0.341mg |
|
| Vitamin B2 | 0.19mg | 0.15mg |
|
| Vitamin B3 | 0mg | 1.125mg |
|
| Vitamin B5 | 0.215mg | 0.57mg |
|
| Vitamin B6 | 0.13mg | 0.537mg |
|
| Vitamin K | 23.1µg | 2.7µg |
|
| Folate | 8µg | 98µg |
|
| Choline | 57mg | 39.2mg |
|
| Saturated Fat | 1.591g | 6.126g |
|
| Monounsaturated Fat | 2.43g | 8.933g |
|
| Polyunsaturated fat | 6.21g | 47.174g |
|
| Tryptophan | 0.223mg | 0.17mg |
|
| Threonine | 0.813mg | 0.596mg |
|
| Isoleucine | 0.931mg | 0.625mg |
|
| Leucine | 1.509mg | 1.17mg |
|
| Lysine | 1.145mg | 0.424mg |
|
| Methionine | 0.208mg | 0.236mg |
|
| Phenylalanine | 0.941mg | 0.711mg |
|
| Valine | 1.018mg | 0.753mg |
|
| Histidine | 0.512mg | 0.391mg |
|
| Fructose | 0.09g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
32%
Minerals Daily Need Coverage Score
116%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 56)
Which food is lower in Saturated Fat?
Nattō is lower in Saturated Fat (difference - 4.535g)
Which food is cheaper?
Nattō is cheaper (difference - $2.9)
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.