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  6. Pistachio vs. Nattō

Pistachio vs. Nattō — In-Depth Nutrition Comparison

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The main differences between pistachios and nattō

  • Pistachios have more vitamin B6, copper, vitamin B1, phosphorus, fiber, and vitamin E; however, nattō has more iron, manganese, and calcium.
  • Daily need coverage for vitamin B6 for pistachios is 121% higher.
  • Nattō has 286 times less vitamin E than pistachios. Pistachios have 2.86mg of vitamin E, while nattō has 0.01mg.
  • Nattō is lower in saturated fat.
  • Nattō has a higher glycemic index than pistachios.

Food types used in this article are Nuts, pistachio nuts, raw and Natto.

Infographic

Pistachio vs Nattō 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Nattō
Nattō
5
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 PotassiumPotassium +40.6%
Contains more CopperCopper +94.9%
Contains more PhosphorusPhosphorus +181.6%
Contains less SodiumSodium -85.7%
Contains more CalciumCalcium +106.7%
Contains more IronIron +119.4%
Contains more ZincZinc +37.7%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +25.7%
~equal in Magnesium ~115mg

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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
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 +28500%
Contains more Vitamin B1Vitamin B1 +443.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin B6Vitamin B6 +1207.7%
Contains more FolateFolate +537.5%
Contains more Vitamin CVitamin C +132.1%
Contains more Vitamin B2Vitamin B2 +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Nattō DV% diff.
Vitamin B6 1.7mg 0.13mg 121%
Copper 1.3mg 0.667mg 70%
Iron 3.92mg 8.6mg 59%
Vitamin B1 0.87mg 0.16mg 59%
Polyunsaturated fat 14.38g 6.21g 54%
Fats 45.32g 11g 53%
Monounsaturated fat 23.257g 2.43g 52%
Phosphorus 490mg 174mg 45%
Fiber 10.6g 5.4g 21%
Saturated fat 5.907g 1.591g 20%
Vitamin E 2.86mg 0.01mg 19%
Vitamin K 23.1µg 19%
Calories 560kcal 211kcal 17%
Manganese 1.2mg 1.528mg 14%
Calcium 105mg 217mg 11%
Folate 51µg 8µg 11%
Choline 57mg 10%
Potassium 1025mg 729mg 9%
Vitamin C 5.6mg 13mg 8%
Zinc 2.2mg 3.03mg 8%
Vitamin B3 1.3mg 0mg 8%
Vitamin B5 0.52mg 0.215mg 6%
Carbs 27.17g 12.68g 5%
Vitamin A 26µg 0µg 3%
Selenium 7µg 8.8µg 3%
Protein 20.16g 19.4g 2%
Vitamin B2 0.16mg 0.19mg 2%
Magnesium 121mg 115mg 1%
Starch 1.67g 1%
Protein per 100 calories 3.6g 9.2g N/A
Calories per 10 g protein 278kcal 109kcal N/A
Weight per 100 calories 18g 47g N/A
Unsaturated / Saturated Fat ratio 6.4 5.4 N/A
Net carbs 16.57g 7.28g N/A
Sugar 7.66g 4.89g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.251mg 0.223mg 0%
Threonine 0.684mg 0.813mg 0%
Isoleucine 0.917mg 0.931mg 0%
Leucine 1.604mg 1.509mg 0%
Lysine 1.138mg 1.145mg 0%
Methionine 0.36mg 0.208mg 0%
Phenylalanine 1.092mg 0.941mg 0%
Valine 1.249mg 1.018mg 0%
Histidine 0.512mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Nattō
Nattō
1
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 +312%
Contains more CarbsCarbs +114.3%
Contains more OtherOther +56.8%
Contains more WaterWater +1159%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +857.1%
Contains more Poly. FatPolyunsaturated fat +131.6%
Contains less Sat. FatSaturated fat -73.1%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.