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Brazil nut vs. Nattō — In-Depth Nutrition Comparison

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Differences between Brazil nut and Nattō

  • Brazil nut has more Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, and Vitamin E, while Nattō has more Iron, Vitamin K, and Vitamin C.
  • Brazil nut's daily need coverage for Selenium is 3469% higher.
  • Nattō contains 565 times less Vitamin E than Brazil nut. Brazil nut contains 5.65mg of Vitamin E, while Nattō contains 0.01mg.
  • The amount of Saturated Fat in Nattō is lower.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Natto.

Infographic

Brazil nut vs Nattō 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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%
Contains more MagnesiumMagnesium +227%
Contains more CopperCopper +161.3%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +316.7%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +21684.1%
Contains more CalciumCalcium +35.6%
Contains more PotassiumPotassium +10.6%
Contains more IronIron +253.9%
Contains more ManganeseManganese +24.9%

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.
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Nattō
6
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%
Contains more Vitamin EVitamin E +56400%
Contains more Vitamin B1Vitamin B1 +285.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +175%
Contains more Vitamin CVitamin C +1757.1%
Contains more Vitamin B2Vitamin B2 +442.9%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +97.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more FatsFats +510%
Contains more OtherOther +80%
Contains more ProteinProtein +35.5%
Contains more WaterWater +1508.8%
~equal in Carbs ~12.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
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
Contains more Mono. FatMonounsaturated Fat +882.7%
Contains more Poly. FatPolyunsaturated fat +292.9%
Contains less Sat. FatSaturated Fat -90.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Nattō
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 Brazil nut Nattō Opinion
Calories 659kcal 211kcal Brazil nut
Protein 14.32g 19.4g Nattō
Fats 67.1g 11g Brazil nut
Vitamin C 0.7mg 13mg Nattō
Net carbs 4.24g 7.28g Nattō
Carbs 11.74g 12.68g Nattō
Magnesium 376mg 115mg Brazil nut
Calcium 160mg 217mg Nattō
Potassium 659mg 729mg Nattō
Iron 2.43mg 8.6mg Nattō
Sugar 2.33g 4.89g Brazil nut
Fiber 7.5g 5.4g Brazil nut
Copper 1.743mg 0.667mg Brazil nut
Zinc 4.06mg 3.03mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 725mg 174mg Brazil nut
Sodium 3mg 7mg Brazil nut
Vitamin E 5.65mg 0.01mg Brazil nut
Manganese 1.223mg 1.528mg Nattō
Selenium 1917µg 8.8µg Brazil nut
Vitamin B1 0.617mg 0.16mg Brazil nut
Vitamin B2 0.035mg 0.19mg Nattō
Vitamin B3 0.295mg 0mg Brazil nut
Vitamin B5 0.184mg 0.215mg Nattō
Vitamin B6 0.101mg 0.13mg Nattō
Vitamin K 0µg 23.1µg Nattō
Folate 22µg 8µg Brazil nut
Choline 28.8mg 57mg Nattō
Saturated Fat 16.134g 1.591g Nattō
Monounsaturated Fat 23.879g 2.43g Brazil nut
Polyunsaturated fat 24.399g 6.21g Brazil nut
Tryptophan 0.135mg 0.223mg Nattō
Threonine 0.365mg 0.813mg Nattō
Isoleucine 0.518mg 0.931mg Nattō
Leucine 1.19mg 1.509mg Nattō
Lysine 0.49mg 1.145mg Nattō
Methionine 1.124mg 0.208mg Brazil nut
Phenylalanine 0.639mg 0.941mg Nattō
Valine 0.76mg 1.018mg Nattō
Histidine 0.409mg 0.512mg Nattō
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Nattō
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
27%
Brazil nut
20%
Nattō
Minerals Daily Need Coverage Score
1208%
Brazil nut
116%
Nattō

Comparison summary

Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 14.543g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.3)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.56g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 46)
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.