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  6. Hazelnut vs. Nattō

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 for 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.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of nattō is 56.

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
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
Nattō
Nattō
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Nattō DV% diff.
Manganese 6.175mg 1.528mg 202%
Copper 1.725mg 0.667mg 118%
Monounsaturated fat 45.652g 2.43g 108%
Vitamin E 15.03mg 0.01mg 100%
Fats 60.75g 11g 77%
Iron 4.7mg 8.6mg 49%
Vitamin B1 0.643mg 0.16mg 40%
Vitamin B6 0.563mg 0.13mg 33%
Folate 113µg 8µg 26%
Calories 628kcal 211kcal 21%
Fiber 9.7g 5.4g 17%
Phosphorus 290mg 174mg 17%
Vitamin B5 0.918mg 0.215mg 14%
Saturated fat 4.464g 1.591g 13%
Selenium 2.4µg 8.8µg 12%
Magnesium 163mg 115mg 11%
Vitamin B3 1.8mg 0mg 11%
Polyunsaturated fat 7.92g 6.21g 11%
Calcium 114mg 217mg 10%
Protein 14.95g 19.4g 9%
Vitamin C 6.3mg 13mg 7%
Vitamin K 14.2µg 23.1µg 7%
Vitamin B2 0.113mg 0.19mg 6%
Zinc 2.45mg 3.03mg 5%
Choline 45.6mg 57mg 2%
Carbs 16.7g 12.68g 1%
Potassium 680mg 729mg 1%
Protein per 100 calories 2.4g 9.2g N/A
Calories per 10 g protein 420kcal 109kcal N/A
Weight per 100 calories 16g 47g N/A
Unsaturated / Saturated Fat ratio 12 5.4 N/A
Net carbs 7g 7.28g N/A
Sugar 4.34g 4.89g N/A
Starch 0.48g 0%
Sodium 0mg 7mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.223mg 0%
Threonine 0.497mg 0.813mg 0%
Isoleucine 0.545mg 0.931mg 0%
Leucine 1.063mg 1.509mg 0%
Lysine 0.42mg 1.145mg 0%
Methionine 0.221mg 0.208mg 0%
Phenylalanine 0.663mg 0.941mg 0%
Valine 0.701mg 1.018mg 0%
Histidine 0.432mg 0.512mg 0%
Fructose 0.07g 0%

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
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
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%

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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.