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  6. Nattō vs. Walnut

Nattō vs. Walnut — In-Depth Nutrition Comparison

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How are nattō and walnut different?

  • Nattō is richer in iron and vitamin K, while walnut is higher in copper, fats, manganese, vitamin B6, phosphorus, folate, and vitamin B1.
  • Walnut covers your daily need for copper 102% more than nattō.
  • Nattō contains 9 times more vitamin K than walnut. Nattō contains 23.1µg of vitamin K, while walnut contains 2.7µg.
  • Nattō is lower in saturated fat.
  • Nattō has a higher glycemic index (56) than walnut (0).

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

Infographic

Nattō vs Walnut 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
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%
Walnut
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%
Contains more CalciumCalcium +121.4%
Contains more PotassiumPotassium +65.3%
Contains more IronIron +195.5%
Contains more SeleniumSelenium +79.6%
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%
~equal in Zinc ~3.09mg

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
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%
Walnut
Walnut
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin KVitamin K +755.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Walnut DV% diff.
Polyunsaturated fat 6.21g 47.174g 273%
Copper 0.667mg 1.586mg 102%
Fats 11g 65.21g 83%
Manganese 1.528mg 3.414mg 82%
Iron 8.6mg 2.91mg 71%
Vitamin B6 0.13mg 0.537mg 31%
Phosphorus 174mg 346mg 25%
Folate 8µg 98µg 23%
Calories 211kcal 654kcal 22%
Saturated fat 1.591g 6.126g 21%
Vitamin K 23.1µg 2.7µg 17%
Monounsaturated fat 2.43g 8.933g 16%
Vitamin B1 0.16mg 0.341mg 15%
Vitamin C 13mg 1.3mg 13%
Calcium 217mg 98mg 12%
Magnesium 115mg 158mg 10%
Protein 19.4g 15.23g 8%
Potassium 729mg 441mg 8%
Selenium 8.8µg 4.9µg 7%
Vitamin B3 0mg 1.125mg 7%
Vitamin B5 0.215mg 0.57mg 7%
Fiber 5.4g 6.7g 5%
Vitamin E 0.01mg 0.7mg 5%
Vitamin B2 0.19mg 0.15mg 3%
Choline 57mg 39.2mg 3%
Zinc 3.03mg 3.09mg 1%
Protein per 100 calories 9.2g 2.3g N/A
Calories per 10 g protein 109kcal 429kcal N/A
Weight per 100 calories 47g 15g N/A
Unsaturated / Saturated Fat ratio 5.4 9.2 N/A
Net carbs 7.28g 7.01g N/A
Carbs 12.68g 13.71g 0%
Sugar 4.89g 2.61g N/A
Starch 0.06g 0%
Sodium 7mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.223mg 0.17mg 0%
Threonine 0.813mg 0.596mg 0%
Isoleucine 0.931mg 0.625mg 0%
Leucine 1.509mg 1.17mg 0%
Lysine 1.145mg 0.424mg 0%
Methionine 0.208mg 0.236mg 0%
Phenylalanine 0.941mg 0.711mg 0%
Valine 1.018mg 0.753mg 0%
Histidine 0.512mg 0.391mg 0%
Fructose 0.09g 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
Walnut
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
Contains more ProteinProtein +27.4%
Contains more WaterWater +1251.8%
Contains more FatsFats +492.8%
~equal in Carbs ~13.71g

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
Walnut
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
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +267.6%
Contains more Poly. FatPolyunsaturated fat +659.6%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.