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  6. Peanut butter vs. Nattō

Peanut butter vs. Nattō — In-Depth Nutrition Comparison

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Differences between peanut butter and nattō

  • Peanut butter has more vitamin B3, vitamin E, vitamin B6, phosphorus, folate, and vitamin B5, while nattō has more iron, copper, and vitamin K.
  • Nattō's daily need coverage for iron is 86% higher.
  • The amount of saturated fat in nattō is lower.
  • Peanut butter has a lower glycemic index. The glycemic index of peanut butter is 14, while the glycemic index of nattō is 56.

The food types used in this comparison are Peanut butter, smooth style, without salt and Natto.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Nattō
Nattō
7
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 +46.1%
Contains more PhosphorusPhosphorus +92.5%
Contains more CalciumCalcium +342.9%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +394.3%
Contains more CopperCopper +58.1%
Contains more ZincZinc +20.7%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +114.6%
~equal in Manganese ~1.528mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Nattō
Nattō
2
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 +90900%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +428.8%
Contains more Vitamin B6Vitamin B6 +239.2%
Contains more FolateFolate +987.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +7600%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B2 ~0.19mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~57mg

All nutrients comparison - raw data values

Nutrient Peanut butter Nattō DV% diff.
Iron 1.74mg 8.6mg 86%
Vitamin B3 13.112mg 0mg 82%
Fats 51.36g 11g 62%
Vitamin E 9.1mg 0.01mg 61%
Monounsaturated fat 25.941g 2.43g 59%
Polyunsaturated fat 12.535g 6.21g 42%
Saturated fat 10.325g 1.591g 40%
Copper 0.422mg 0.667mg 27%
Vitamin B6 0.441mg 0.13mg 24%
Phosphorus 335mg 174mg 23%
Folate 87µg 8µg 20%
Calories 598kcal 211kcal 19%
Vitamin K 0.3µg 23.1µg 19%
Vitamin B5 1.137mg 0.215mg 18%
Calcium 49mg 217mg 17%
Vitamin C 0mg 13mg 14%
Magnesium 168mg 115mg 13%
Selenium 4.1µg 8.8µg 9%
Manganese 1.665mg 1.528mg 6%
Protein 22.21g 19.4g 6%
Zinc 2.51mg 3.03mg 5%
Potassium 558mg 729mg 5%
Carbs 22.31g 12.68g 3%
Fiber 5g 5.4g 2%
Starch 3.56g 1%
Choline 63mg 57mg 1%
Vitamin B1 0.15mg 0.16mg 1%
Net carbs 17.31g 7.28g N/A
Sugar 10.49g 4.89g N/A
Sodium 17mg 7mg 0%
Vitamin B2 0.192mg 0.19mg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.223mg 0%
Threonine 0.525mg 0.813mg 0%
Isoleucine 0.616mg 0.931mg 0%
Leucine 1.546mg 1.509mg 0%
Lysine 0.681mg 1.145mg 0%
Methionine 0.265mg 0.208mg 0%
Phenylalanine 1.202mg 0.941mg 0%
Valine 0.782mg 1.018mg 0%
Histidine 0.557mg 0.512mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 ProteinProtein +14.5%
Contains more FatsFats +366.9%
Contains more CarbsCarbs +75.9%
Contains more OtherOther +52.1%
Contains more WaterWater +4373.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +967.5%
Contains more Poly. FatPolyunsaturated fat +101.9%
Contains less Sat. FatSaturated fat -84.6%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.