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Pistachio vs. Nattō — In-Depth Nutrition Comparison

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The main differences between Pistachio and Nattō

  • Pistachio has 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 from Pistachio is 121% higher.
  • Nattō has 286 times less Vitamin E than Pistachio. Pistachio has 2.86mg of Vitamin E , while Nattō has 0.01mg.
  • Nattō is lower in Saturated Fat.

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

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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 E Vitamin 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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Nattō
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Nattō Opinion
Calories 560kcal 211kcal Pistachio
Protein 20.16g 19.4g Pistachio
Fats 45.32g 11g Pistachio
Vitamin C 5.6mg 13mg Nattō
Net carbs 16.57g 7.28g Pistachio
Carbs 27.17g 12.68g Pistachio
Magnesium 121mg 115mg Pistachio
Calcium 105mg 217mg Nattō
Potassium 1025mg 729mg Pistachio
Iron 3.92mg 8.6mg Nattō
Sugar 7.66g 4.89g Nattō
Fiber 10.6g 5.4g Pistachio
Copper 1.3mg 0.667mg Pistachio
Zinc 2.2mg 3.03mg Nattō
Starch 1.67g Pistachio
Phosphorus 490mg 174mg Pistachio
Sodium 1mg 7mg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.01mg Pistachio
Manganese 1.2mg 1.528mg Nattō
Selenium 7µg 8.8µg Nattō
Vitamin B1 0.87mg 0.16mg Pistachio
Vitamin B2 0.16mg 0.19mg Nattō
Vitamin B3 1.3mg 0mg Pistachio
Vitamin B5 0.52mg 0.215mg Pistachio
Vitamin B6 1.7mg 0.13mg Pistachio
Vitamin K 23.1µg Nattō
Folate 51µg 8µg Pistachio
Choline 57mg Nattō
Saturated Fat 5.907g 1.591g Nattō
Monounsaturated Fat 23.257g 2.43g Pistachio
Polyunsaturated fat 14.38g 6.21g Pistachio
Tryptophan 0.251mg 0.223mg Pistachio
Threonine 0.684mg 0.813mg Nattō
Isoleucine 0.917mg 0.931mg Nattō
Leucine 1.604mg 1.509mg Pistachio
Lysine 1.138mg 1.145mg Nattō
Methionine 0.36mg 0.208mg Pistachio
Phenylalanine 1.092mg 0.941mg Pistachio
Valine 1.249mg 1.018mg Pistachio
Histidine 0.512mg 0.512mg
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
65%
Pistachio
20%
Nattō
Minerals Daily Need Coverage Score
125%
Pistachio
116%
Nattō

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 2.77g)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 4.316g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.5)
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. 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.