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  6. Flax vs. Nattō

Flax vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between Flax and Nattō

  • Flax has more Vitamin B1, Fiber, Phosphorus, Magnesium, Copper, Manganese, Selenium, Vitamin B6, and Folate, while Nattō has more Iron.
  • Flax covers your daily need of Vitamin B1 124% more than Nattō.
  • Flax contains 11 times more Folate than Nattō. While Flax contains 87µg of Folate, Nattō contains only 8µg.

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

Infographic

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

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.
Flax
Flax
6
:
3
Nattō
Nattō
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%
Contains more Vitamin C +2066.7%
Contains more Vitamin B2 +18%
Contains more Vitamin K +437.2%
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%
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%
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%
Contains more Vitamin C +2066.7%
Contains more Vitamin B2 +18%
Contains more Vitamin K +437.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Nattō
Nattō
Contains more Fats +283.3%
Contains more Carbs +127.8%
Contains more Other +95.3%
Contains more Water +690.5%
Equal in Protein - 19.4
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
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
Contains more Fats +283.3%
Contains more Carbs +127.8%
Contains more Other +95.3%
Contains more Water +690.5%
Equal in Protein - 19.4

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Nattō
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
63%
Flax
20%
Nattō
Minerals Daily Need Coverage Score
191%
Flax
116%
Nattō

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