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  6. Nattō vs. Hazelnut

Nattō vs. Hazelnut — In-Depth Nutrition Comparison

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Summary of differences between nattō and hazelnut

  • Nattō has more iron, while hazelnut has more manganese, copper, vitamin E, vitamin B1, vitamin B6, folate, fiber, and phosphorus.
  • Hazelnut covers your daily need for manganese, 202% more than nattō.
  • Nattō contains 2 times more iron than hazelnut. While nattō contains 8.6mg of iron, hazelnut contains only 4.7mg.
  • The amount of saturated fat in nattō is lower.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Natto and Nuts, hazelnuts or filberts.

Infographic

Nattō vs Hazelnut 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more CalciumCalcium +90.4%
Contains more IronIron +83%
Contains more ZincZinc +23.7%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +41.7%
Contains more CopperCopper +158.6%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +304.1%
~equal in Potassium ~680mg

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.
Nattō
Nattō
3
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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
Contains more Vitamin CVitamin C +106.3%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin KVitamin K +62.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150200%
Contains more Vitamin B1Vitamin B1 +301.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +327%
Contains more Vitamin B6Vitamin B6 +333.1%
Contains more FolateFolate +1312.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Hazelnut DV% diff.
Manganese 1.528mg 6.175mg 202%
Copper 0.667mg 1.725mg 118%
Monounsaturated fat 2.43g 45.652g 108%
Vitamin E 0.01mg 15.03mg 100%
Fats 11g 60.75g 77%
Iron 8.6mg 4.7mg 49%
Vitamin B1 0.16mg 0.643mg 40%
Vitamin B6 0.13mg 0.563mg 33%
Folate 8µg 113µg 26%
Calories 211kcal 628kcal 21%
Fiber 5.4g 9.7g 17%
Phosphorus 174mg 290mg 17%
Vitamin B5 0.215mg 0.918mg 14%
Saturated fat 1.591g 4.464g 13%
Selenium 8.8µg 2.4µg 12%
Magnesium 115mg 163mg 11%
Vitamin B3 0mg 1.8mg 11%
Polyunsaturated fat 6.21g 7.92g 11%
Calcium 217mg 114mg 10%
Protein 19.4g 14.95g 9%
Vitamin C 13mg 6.3mg 7%
Vitamin K 23.1µg 14.2µg 7%
Vitamin B2 0.19mg 0.113mg 6%
Zinc 3.03mg 2.45mg 5%
Choline 57mg 45.6mg 2%
Carbs 12.68g 16.7g 1%
Potassium 729mg 680mg 1%
Protein per 100 calories 9.2g 2.4g N/A
Calories per 10 g protein 109kcal 420kcal N/A
Weight per 100 calories 47g 16g N/A
Unsaturated / Saturated Fat ratio 5.4 12 N/A
Net carbs 7.28g 7g N/A
Sugar 4.89g 4.34g N/A
Starch 0.48g 0%
Sodium 7mg 0mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.223mg 0.193mg 0%
Threonine 0.813mg 0.497mg 0%
Isoleucine 0.931mg 0.545mg 0%
Leucine 1.509mg 1.063mg 0%
Lysine 1.145mg 0.42mg 0%
Methionine 0.208mg 0.221mg 0%
Phenylalanine 0.941mg 0.663mg 0%
Valine 1.018mg 0.701mg 0%
Histidine 0.512mg 0.432mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +29.8%
Contains more WaterWater +936.2%
Contains more FatsFats +452.3%
Contains more CarbsCarbs +31.7%
Contains more OtherOther +20.5%

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% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -64.4%
Contains more Mono. FatMonounsaturated fat +1778.7%
Contains more Poly. FatPolyunsaturated fat +27.5%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.