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Walnut vs. Nattō — In-Depth Nutrition Comparison

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How are Walnut and Nattō different?

  • Walnut is richer in Copper, Manganese, Vitamin B6, Phosphorus, Folate, and Vitamin B1, while Nattō is higher in Iron, Vitamin K, and Vitamin C.
  • Walnut covers your daily need of Copper 102% more than Nattō.
  • Walnut contains 12 times more Folate than Nattō. Walnut contains 98µg of Folate, while Nattō contains 8µg.
  • Nattō is lower in Saturated Fat.

Nuts, walnuts, english and Natto types were used in this article.

Infographic

Walnut 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.
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +37.4%
Contains more CopperCopper +137.8%
Contains more PhosphorusPhosphorus +98.9%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +123.4%
Contains more CalciumCalcium +121.4%
Contains more PotassiumPotassium +65.3%
Contains more IronIron +195.5%
Contains more SeleniumSelenium +79.6%
~equal in Zinc ~3.03mg

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.
Walnut
7
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +6900%
Contains more Vitamin B1Vitamin B1 +113.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +165.1%
Contains more Vitamin B6Vitamin B6 +313.1%
Contains more FolateFolate +1125%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin KVitamin K +755.6%
Contains more CholineCholine +45.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Nattō
3
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 +492.8%
Contains more ProteinProtein +27.4%
Contains more WaterWater +1251.8%
~equal in Carbs ~12.68g
~equal in Other ~1.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +267.6%
Contains more Poly. FatPolyunsaturated fat +659.6%
Contains less Sat. FatSaturated Fat -74%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Nattō
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index 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 Walnut Nattō Opinion
Calories 654kcal 211kcal Walnut
Protein 15.23g 19.4g Nattō
Fats 65.21g 11g Walnut
Vitamin C 1.3mg 13mg Nattō
Net carbs 7.01g 7.28g Nattō
Carbs 13.71g 12.68g Walnut
Magnesium 158mg 115mg Walnut
Calcium 98mg 217mg Nattō
Potassium 441mg 729mg Nattō
Iron 2.91mg 8.6mg Nattō
Sugar 2.61g 4.89g Walnut
Fiber 6.7g 5.4g Walnut
Copper 1.586mg 0.667mg Walnut
Zinc 3.09mg 3.03mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 174mg Walnut
Sodium 2mg 7mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.01mg Walnut
Manganese 3.414mg 1.528mg Walnut
Selenium 4.9µg 8.8µg Nattō
Vitamin B1 0.341mg 0.16mg Walnut
Vitamin B2 0.15mg 0.19mg Nattō
Vitamin B3 1.125mg 0mg Walnut
Vitamin B5 0.57mg 0.215mg Walnut
Vitamin B6 0.537mg 0.13mg Walnut
Vitamin K 2.7µg 23.1µg Nattō
Folate 98µg 8µg Walnut
Choline 39.2mg 57mg Nattō
Saturated Fat 6.126g 1.591g Nattō
Monounsaturated Fat 8.933g 2.43g Walnut
Polyunsaturated fat 47.174g 6.21g Walnut
Tryptophan 0.17mg 0.223mg Nattō
Threonine 0.596mg 0.813mg Nattō
Isoleucine 0.625mg 0.931mg Nattō
Leucine 1.17mg 1.509mg Nattō
Lysine 0.424mg 1.145mg Nattō
Methionine 0.236mg 0.208mg Walnut
Phenylalanine 0.711mg 0.941mg Nattō
Valine 0.753mg 1.018mg Nattō
Histidine 0.391mg 0.512mg Nattō
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
32%
Walnut
20%
Nattō
Minerals Daily Need Coverage Score
152%
Walnut
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 56)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 4.535g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $2.9)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.