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  6. Nattō vs. Flax

Nattō vs. Flax — In-Depth Nutrition Comparison

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Summary of differences between Nattō and Flax

  • Nattō has more Iron, while Flax has more Vitamin B1, Fiber, Phosphorus, Magnesium, Copper, Manganese, Selenium, Vitamin B6, and Folate.
  • Flax covers your daily need of Vitamin B1 124% more than Nattō.
  • Nattō contains 2 times more Iron than Flax. While Nattō contains 8.6mg of Iron, Flax contains only 5.73mg.

These are the specific foods used in this comparison Natto and Seeds, flaxseed.

Infographic

Nattō vs Flax 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
2
:
8
Flax
Flax
Contains more Iron +50.1%
Contains less Sodium -76.7%
Contains more Calcium +17.5%
Contains more Magnesium +240.9%
Contains more Phosphorus +269%
Contains more Potassium +11.5%
Contains more Zinc +43.2%
Contains more Copper +82.9%
Contains more Manganese +62.4%
Contains more Selenium +188.6%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Iron +50.1%
Contains less Sodium -76.7%
Contains more Calcium +17.5%
Contains more Magnesium +240.9%
Contains more Phosphorus +269%
Contains more Potassium +11.5%
Contains more Zinc +43.2%
Contains more Copper +82.9%
Contains more Manganese +62.4%
Contains more Selenium +188.6%

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
:
6
Flax
Flax
Contains more Vitamin C +2066.7%
Contains more Vitamin B2 +18%
Contains more Vitamin K +437.2%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +927.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +358.1%
Contains more Vitamin B6 +263.8%
Contains more Folate +987.5%
Nattō
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin C +2066.7%
Contains more Vitamin B2 +18%
Contains more Vitamin K +437.2%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +927.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +358.1%
Contains more Vitamin B6 +263.8%
Contains more Folate +987.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
:
3
Flax
Flax
Contains more Water +690.5%
Contains more Fats +283.3%
Contains more Carbs +127.8%
Contains more Other +95.3%
Equal in Protein - 18.29
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +690.5%
Contains more Fats +283.3%
Contains more Carbs +127.8%
Contains more Other +95.3%
Equal in Protein - 18.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
1
:
2
Flax
Flax
Contains less Saturated Fat -56.6%
Contains more Monounsaturated Fat +209.8%
Contains more Polyunsaturated fat +362.6%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -56.6%
Contains more Monounsaturated Fat +209.8%
Contains more Polyunsaturated fat +362.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Flax
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Flax Opinion
Net carbs 7.28g 1.58g Nattō
Protein 19.4g 18.29g Nattō
Fats 11g 42.16g Flax
Carbs 12.68g 28.88g Flax
Calories 211kcal 534kcal Flax
Sugar 4.89g 1.55g Flax
Fiber 5.4g 27.3g Flax
Calcium 217mg 255mg Flax
Iron 8.6mg 5.73mg Nattō
Magnesium 115mg 392mg Flax
Phosphorus 174mg 642mg Flax
Potassium 729mg 813mg Flax
Sodium 7mg 30mg Nattō
Zinc 3.03mg 4.34mg Flax
Copper 0.667mg 1.22mg Flax
Manganese 1.528mg 2.482mg Flax
Selenium 8.8µg 25.4µg Flax
Vitamin E 0.01mg 0.31mg Flax
Vitamin C 13mg 0.6mg Nattō
Vitamin B1 0.16mg 1.644mg Flax
Vitamin B2 0.19mg 0.161mg Nattō
Vitamin B3 0mg 3.08mg Flax
Vitamin B5 0.215mg 0.985mg Flax
Vitamin B6 0.13mg 0.473mg Flax
Folate 8µg 87µg Flax
Vitamin K 23.1µg 4.3µg Nattō
Tryptophan 0.223mg 0.297mg Flax
Threonine 0.813mg 0.766mg Nattō
Isoleucine 0.931mg 0.896mg Nattō
Leucine 1.509mg 1.235mg Nattō
Lysine 1.145mg 0.862mg Nattō
Methionine 0.208mg 0.37mg Flax
Phenylalanine 0.941mg 0.957mg Flax
Valine 1.018mg 1.072mg Flax
Histidine 0.512mg 0.472mg Nattō
Saturated Fat 1.591g 3.663g Nattō
Monounsaturated Fat 2.43g 7.527g Flax
Polyunsaturated fat 6.21g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
63%
Flax
Minerals Daily Need Coverage Score
116%
Nattō
191%
Flax

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.072g)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 56)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.9)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 3.34g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.