Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Cashew
  5. Compare
  6. Cashew vs. Nattō

Cashew vs. Nattō — In-Depth Nutrition Comparison

Compare

Significant differences between cashew and nattō

  • Cashew has more copper, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, and selenium; however, nattō is richer in iron and calcium.
  • Cashew covers your daily copper needs 170% more than nattō.
  • Nattō has 5 times less saturated fat than cashew. Cashew has 7.783g of saturated fat, while nattō has 1.591g.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of cashew is 25.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Natto.

Infographic

Cashew 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.
Cashew
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Nattō
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 +153.9%
Contains more CopperCopper +229.1%
Contains more ZincZinc +90.8%
Contains more PhosphorusPhosphorus +240.8%
Contains more SeleniumSelenium +126.1%
Contains more CalciumCalcium +486.5%
Contains more PotassiumPotassium +10.5%
Contains more IronIron +28.7%
Contains less SodiumSodium -41.7%
~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.
Cashew
Cashew
7
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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
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 +8900%
Contains more Vitamin B1Vitamin B1 +164.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +301.9%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more Vitamin KVitamin K +47.6%
Contains more FolateFolate +212.5%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin B2Vitamin B2 +227.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Nattō DV% diff.
Copper 2.195mg 0.667mg 170%
Phosphorus 593mg 174mg 60%
Monounsaturated fat 23.797g 2.43g 53%
Fats 43.85g 11g 51%
Magnesium 292mg 115mg 42%
Saturated fat 7.783g 1.591g 28%
Zinc 5.78mg 3.03mg 25%
Iron 6.68mg 8.6mg 24%
Vitamin B1 0.423mg 0.16mg 22%
Vitamin B6 0.417mg 0.13mg 22%
Selenium 19.9µg 8.8µg 20%
Calcium 37mg 217mg 18%
Calories 553kcal 211kcal 17%
Vitamin C 0.5mg 13mg 14%
Vitamin B5 0.864mg 0.215mg 13%
Polyunsaturated fat 7.845g 6.21g 11%
Starch 23.49g 10%
Vitamin B2 0.058mg 0.19mg 10%
Choline 57mg 10%
Vitamin K 34.1µg 23.1µg 9%
Fiber 3.3g 5.4g 8%
Vitamin B3 1.062mg 0mg 7%
Carbs 30.19g 12.68g 6%
Vitamin E 0.9mg 0.01mg 6%
Manganese 1.655mg 1.528mg 6%
Folate 25µg 8µg 4%
Protein 18.22g 19.4g 2%
Potassium 660mg 729mg 2%
Protein per 100 calories 3.3g 9.2g N/A
Calories per 10 g protein 304kcal 109kcal N/A
Weight per 100 calories 18g 47g N/A
Unsaturated / Saturated Fat ratio 4.1 5.4 N/A
Net carbs 26.89g 7.28g N/A
Sugar 5.91g 4.89g N/A
Sodium 12mg 7mg 0%
Tryptophan 0.287mg 0.223mg 0%
Threonine 0.688mg 0.813mg 0%
Isoleucine 0.789mg 0.931mg 0%
Leucine 1.472mg 1.509mg 0%
Lysine 0.928mg 1.145mg 0%
Methionine 0.362mg 0.208mg 0%
Phenylalanine 0.951mg 0.941mg 0%
Valine 1.094mg 1.018mg 0%
Histidine 0.456mg 0.512mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Nattō
Nattō
2
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 +298.6%
Contains more CarbsCarbs +138.1%
Contains more OtherOther +33.7%
Contains more WaterWater +958.1%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 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 +879.3%
Contains more Poly. FatPolyunsaturated fat +26.3%
Contains less Sat. FatSaturated fat -79.6%

People also compare

Cashew
Cashew vs Pistachio
Pistachio
Cashew
Cashew vs Brazil nut
Brazil nut
Cashew
Cashew vs Coconut
Coconut
Nattō
Nattō vs Tofu
Tofu
Nattō
Nattō vs Miso
Miso
Nattō
Nattō vs Dashi
Dashi

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.