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  6. Nattō vs. Almonds

Nattō vs. Almonds — In-Depth Nutrition Comparison

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The main differences between nattō and almonds

  • Nattō has more iron; however, almonds have more vitamin E, vitamin B2, fats, phosphorus, copper, magnesium, fiber, manganese, and vitamin B3.
  • Daily need coverage for vitamin E for almonds is 171% higher.
  • Almonds have 2 times less iron than nattō. Nattō has 8.6mg of iron, while almonds have 3.71mg.
  • Nattō has a higher glycemic index than almonds.

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

Infographic

Nattō vs Almonds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more IronIron +131.8%
Contains more SeleniumSelenium +114.6%
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%
~equal in Potassium ~733mg
~equal in Zinc ~3.12mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.137mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Almonds DV% diff.
Vitamin E 0.01mg 25.63mg 171%
Vitamin B2 0.19mg 1.138mg 73%
Monounsaturated fat 2.43g 31.551g 73%
Omega-6 (Linoleic acid) 12.32g 72%
Iron 8.6mg 3.71mg 61%
Fats 11g 49.93g 60%
Phosphorus 174mg 481mg 44%
Polyunsaturated fat 6.21g 12.329g 41%
Copper 0.667mg 1.031mg 40%
Magnesium 115mg 270mg 37%
Fiber 5.4g 12.5g 28%
Manganese 1.528mg 2.179mg 28%
Vitamin B3 0mg 3.618mg 23%
Vitamin K 23.1µg 0µg 19%
Calories 211kcal 579kcal 18%
Vitamin C 13mg 0mg 14%
Saturated fat 1.591g 3.802g 10%
Selenium 8.8µg 4.1µg 9%
Folate 8µg 44µg 9%
Calcium 217mg 269mg 5%
Vitamin B5 0.215mg 0.471mg 5%
Protein 19.4g 21.15g 4%
Vitamin B1 0.16mg 0.205mg 4%
Carbs 12.68g 21.55g 3%
Zinc 3.03mg 3.12mg 1%
Vitamin B6 0.13mg 0.137mg 1%
Choline 57mg 52.1mg 1%
Protein per 100 calories 9.2g 3.7g N/A
Calories per 10 g protein 109kcal 274kcal N/A
Weight per 100 calories 47g 17g N/A
Unsaturated / Saturated Fat ratio 5.4 12 N/A
Net carbs 7.28g 9.05g N/A
Potassium 729mg 733mg 0%
Sugar 4.89g 4.35g N/A
Starch 0.72g 0%
Sodium 7mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.223mg 0.211mg 0%
Threonine 0.813mg 0.601mg 0%
Isoleucine 0.931mg 0.751mg 0%
Leucine 1.509mg 1.473mg 0%
Lysine 1.145mg 0.568mg 0%
Methionine 0.208mg 0.157mg 0%
Phenylalanine 0.941mg 1.132mg 0%
Valine 1.018mg 0.855mg 0%
Histidine 0.512mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 (ALA) 0.003g 0%
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +1147.6%
Contains more FatsFats +353.9%
Contains more CarbsCarbs +70%
~equal in Protein ~21.15g

Fat Type Comparison

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

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.