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Pumpkin seed vs Nattō - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 4.89g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 46)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.079g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.1)
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Nattō
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
20
Nattō
Mineral Summary Score
86
Pumpkin seed
71
Nattō

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Nattō
Contains more Potassium +26.1%
Contains more Magnesium +127.8%
Contains more Zinc +239.9%
Contains more Iron +159.8%
Contains more Calcium +294.5%
Contains more Phosphorus +89.1%
Contains less Sodium -61.1%
Equal in Copper - 0.667
Contains more Potassium +26.1%
Contains more Magnesium +127.8%
Contains more Zinc +239.9%
Contains more Iron +159.8%
Contains more Calcium +294.5%
Contains more Phosphorus +89.1%
Contains less Sodium -61.1%
Equal in Copper - 0.667

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin C +4233.3%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +283.9%
Contains more Vitamin B6 +251.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin C +4233.3%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +283.9%
Contains more Vitamin B6 +251.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
116%
Nattō
Carbohydrates
54%
Pumpkin seed
13%
Nattō
Fats
90%
Pumpkin seed
51%
Nattō

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Nattō Opinion
Calories 446 211 Pumpkin seed
Protein 18.55 19.4 Nattō
Fats 19.4 11 Pumpkin seed
Vitamin C 0.3 13 Nattō
Carbs 53.75 12.68 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 8.6 Nattō
Calcium 55 217 Nattō
Potassium 919 729 Pumpkin seed
Magnesium 262 115 Pumpkin seed
Sugars 4.89 Nattō
Fiber 18.4 5.4 Pumpkin seed
Copper 0.69 0.667 Pumpkin seed
Zinc 10.3 3.03 Pumpkin seed
Starch
Phosphorus 92 174 Nattō
Sodium 18 7 Nattō
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.034 0.16 Nattō
Vitamin B2 0.052 0.19 Nattō
Vitamin B3 0.286 0 Pumpkin seed
Vitamin B5 0.056 0.215 Nattō
Vitamin B6 0.037 0.13 Nattō
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 1.591 Nattō
Monounsaturated Fat 6.032 2.43 Pumpkin seed
Polyunsaturated fat 8.844 6.21 Pumpkin seed
Tryptophan 0.326 0.223 Pumpkin seed
Threonine 0.683 0.813 Nattō
Isoleucine 0.956 0.931 Pumpkin seed
Leucine 1.572 1.509 Pumpkin seed
Lysine 1.386 1.145 Pumpkin seed
Methionine 0.417 0.208 Pumpkin seed
Phenylalanine 0.924 0.941 Nattō
Valine 1.491 1.018 Pumpkin seed
Histidine 0.515 0.512 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.