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  6. Almonds vs. Nattō

Almonds vs. Nattō — In-Depth Nutrition Comparison

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The main differences between almonds and nattō

  • Almonds have more vitamin E, vitamin B2, phosphorus, copper, magnesium, fiber, manganese, and vitamin B3; however, nattō has more iron and vitamin K.
  • Daily need coverage for vitamin E for almonds is 171% higher.
  • Nattō has a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Natto.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Nattō
Nattō
2
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 +134.8%
Contains more CalciumCalcium +24%
Contains more CopperCopper +54.6%
Contains more PhosphorusPhosphorus +176.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +42.6%
Contains more IronIron +131.8%
Contains more SeleniumSelenium +114.6%
~equal in Potassium ~729mg
~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.
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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Nattō
Nattō
2
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 EVitamin E +256200%
Contains more Vitamin B1Vitamin B1 +28.1%
Contains more Vitamin B2Vitamin B2 +498.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +119.1%
Contains more FolateFolate +450%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Nattō DV% diff.
Vitamin E 25.63mg 0.01mg 171%
Vitamin B2 1.138mg 0.19mg 73%
Monounsaturated fat 31.551g 2.43g 73%
Iron 3.71mg 8.6mg 61%
Fats 49.93g 11g 60%
Phosphorus 481mg 174mg 44%
Polyunsaturated fat 12.329g 6.21g 41%
Copper 1.031mg 0.667mg 40%
Magnesium 270mg 115mg 37%
Fiber 12.5g 5.4g 28%
Manganese 2.179mg 1.528mg 28%
Vitamin B3 3.618mg 0mg 23%
Vitamin K 0µg 23.1µg 19%
Calories 579kcal 211kcal 18%
Vitamin C 0mg 13mg 14%
Saturated fat 3.802g 1.591g 10%
Selenium 4.1µg 8.8µg 9%
Folate 44µg 8µg 9%
Calcium 269mg 217mg 5%
Vitamin B5 0.471mg 0.215mg 5%
Protein 21.15g 19.4g 4%
Vitamin B1 0.205mg 0.16mg 4%
Carbs 21.55g 12.68g 3%
Zinc 3.12mg 3.03mg 1%
Vitamin B6 0.137mg 0.13mg 1%
Choline 52.1mg 57mg 1%
Protein per 100 calories 3.7g 9.2g N/A
Calories per 10 g protein 274kcal 109kcal N/A
Weight per 100 calories 17g 47g N/A
Unsaturated / Saturated Fat ratio 12 5.4 N/A
Net carbs 9.05g 7.28g N/A
Potassium 733mg 729mg 0%
Sugar 4.35g 4.89g N/A
Starch 0.72g 0%
Sodium 1mg 7mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.223mg 0%
Threonine 0.601mg 0.813mg 0%
Isoleucine 0.751mg 0.931mg 0%
Leucine 1.473mg 1.509mg 0%
Lysine 0.568mg 1.145mg 0%
Methionine 0.157mg 0.208mg 0%
Phenylalanine 1.132mg 0.941mg 0%
Valine 0.855mg 1.018mg 0%
Histidine 0.539mg 0.512mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +353.9%
Contains more CarbsCarbs +70%
Contains more OtherOther +55.8%
Contains more WaterWater +1147.6%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +1198.4%
Contains more Poly. FatPolyunsaturated fat +98.5%
Contains less Sat. FatSaturated fat -58.2%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.