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  6. Walnut vs. Nattō

Walnut vs. Nattō — In-Depth Nutrition Comparison

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How are walnut and nattō different?

  • Walnut is richer in copper, fats, manganese, vitamin B6, phosphorus, folate, and vitamin B1, while nattō is higher in iron and vitamin K.
  • Walnut covers your daily need for copper 102% more than nattō.
  • Walnut contains 12 times more folate than nattō. Walnut contains 98µg of folate, while nattō contains 8µg.
  • Nattō is lower in saturated fat.
  • Nattō has a higher glycemic index (56) than walnut (0).

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

Infographic

Walnut vs Nattō infographic
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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.
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%
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 +37.4%
Contains more CopperCopper +137.8%
Contains more PhosphorusPhosphorus +98.9%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +123.4%
Contains more CalciumCalcium +121.4%
Contains more PotassiumPotassium +65.3%
Contains more IronIron +195.5%
Contains more SeleniumSelenium +79.6%
~equal in Zinc ~3.03mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin KVitamin K +755.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +492.8%
Contains more ProteinProtein +27.4%
Contains more WaterWater +1251.8%
~equal in Carbs ~12.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +267.6%
Contains more Poly. FatPolyunsaturated fat +659.6%
Contains less Sat. FatSaturated fat -74%

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