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Hazelnut vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between Hazelnut and Nattō

  • Hazelnut has more Manganese, Copper, Vitamin E, Vitamin B1, Vitamin B6, Folate, Fiber, and Phosphorus, while Nattō has more Iron.
  • Hazelnut covers your daily need of Manganese 202% more than Nattō.
  • Hazelnut contains 1503 times more Vitamin E than Nattō. While Hazelnut contains 15.03mg of Vitamin E, Nattō contains only 0.01mg.
  • The amount of Saturated Fat in Nattō is lower.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Natto.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +41.7%
Contains more CopperCopper +158.6%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +304.1%
Contains more CalciumCalcium +90.4%
Contains more IronIron +83%
Contains more ZincZinc +23.7%
Contains more SeleniumSelenium +266.7%
~equal in Potassium ~729mg

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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Nattō
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +150200%
Contains more Vitamin B1Vitamin B1 +301.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +327%
Contains more Vitamin B6Vitamin B6 +333.1%
Contains more FolateFolate +1312.5%
Contains more Vitamin CVitamin C +106.3%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin KVitamin K +62.7%
Contains more CholineCholine +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Nattō
2
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 +452.3%
Contains more CarbsCarbs +31.7%
Contains more OtherOther +20.5%
Contains more ProteinProtein +29.8%
Contains more WaterWater +936.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +1778.7%
Contains more Poly. FatPolyunsaturated fat +27.5%
Contains less Sat. FatSaturated Fat -64.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut 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 Hazelnut Nattō Opinion
Calories 628kcal 211kcal Hazelnut
Protein 14.95g 19.4g Nattō
Fats 60.75g 11g Hazelnut
Vitamin C 6.3mg 13mg Nattō
Net carbs 7g 7.28g Nattō
Carbs 16.7g 12.68g Hazelnut
Magnesium 163mg 115mg Hazelnut
Calcium 114mg 217mg Nattō
Potassium 680mg 729mg Nattō
Iron 4.7mg 8.6mg Nattō
Sugar 4.34g 4.89g Hazelnut
Fiber 9.7g 5.4g Hazelnut
Copper 1.725mg 0.667mg Hazelnut
Zinc 2.45mg 3.03mg Nattō
Starch 0.48g Hazelnut
Phosphorus 290mg 174mg Hazelnut
Sodium 0mg 7mg Hazelnut
Vitamin A 20IU 0IU Hazelnut
Vitamin A 1µg 0µg Hazelnut
Vitamin E 15.03mg 0.01mg Hazelnut
Manganese 6.175mg 1.528mg Hazelnut
Selenium 2.4µg 8.8µg Nattō
Vitamin B1 0.643mg 0.16mg Hazelnut
Vitamin B2 0.113mg 0.19mg Nattō
Vitamin B3 1.8mg 0mg Hazelnut
Vitamin B5 0.918mg 0.215mg Hazelnut
Vitamin B6 0.563mg 0.13mg Hazelnut
Vitamin K 14.2µg 23.1µg Nattō
Folate 113µg 8µg Hazelnut
Choline 45.6mg 57mg Nattō
Saturated Fat 4.464g 1.591g Nattō
Monounsaturated Fat 45.652g 2.43g Hazelnut
Polyunsaturated fat 7.92g 6.21g Hazelnut
Tryptophan 0.193mg 0.223mg Nattō
Threonine 0.497mg 0.813mg Nattō
Isoleucine 0.545mg 0.931mg Nattō
Leucine 1.063mg 1.509mg Nattō
Lysine 0.42mg 1.145mg Nattō
Methionine 0.221mg 0.208mg Hazelnut
Phenylalanine 0.663mg 0.941mg Nattō
Valine 0.701mg 1.018mg Nattō
Histidine 0.432mg 0.512mg Nattō
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
67%
Hazelnut
20%
Nattō
Minerals Daily Need Coverage Score
197%
Hazelnut
116%
Nattō

Comparison summary

Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.873g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.1)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 41)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.