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  6. Sesame vs. Nattō

Sesame vs. Nattō — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Nattō?

  • Nattō has less Copper, Calcium, Iron, Phosphorus, Magnesium, Vitamin B1, Vitamin B6, Selenium, Zinc, and Manganese than Sesame.
  • Sesame's daily need coverage for Copper is 379% higher.
  • Sesame has 6 times more Vitamin B6 than Nattō. Sesame has 0.79mg of Vitamin B6, while Nattō has 0.13mg.

We used Seeds, sesame seeds, whole, dried and Natto types in this comparison.

Infographic

Sesame 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.
Sesame
Sesame
8
:
2
Nattō
Nattō
Contains more Calcium +349.3%
Contains more Iron +69.2%
Contains more Magnesium +205.2%
Contains more Phosphorus +261.5%
Contains more Zinc +155.8%
Contains more Copper +512%
Contains more Manganese +61%
Contains more Selenium +290.9%
Contains more Potassium +55.8%
Contains less Sodium -36.4%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Calcium +349.3%
Contains more Iron +69.2%
Contains more Magnesium +205.2%
Contains more Phosphorus +261.5%
Contains more Zinc +155.8%
Contains more Copper +512%
Contains more Manganese +61%
Contains more Selenium +290.9%
Contains more Potassium +55.8%
Contains less Sodium -36.4%

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.
Sesame
Sesame
7
:
3
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +394.4%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +507.7%
Contains more Folate +1112.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +330%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
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 A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +394.4%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +507.7%
Contains more Folate +1112.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +330%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Nattō
Nattō
Contains more Fats +351.5%
Contains more Carbs +84.9%
Contains more Other +134.7%
Contains more Water +1073.1%
Equal in Protein - 19.4
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +351.5%
Contains more Carbs +84.9%
Contains more Other +134.7%
Contains more Water +1073.1%
Equal in Protein - 19.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Nattō
Nattō
Contains more Monounsaturated Fat +672%
Contains more Polyunsaturated fat +250.6%
Contains less Saturated Fat -77.1%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +672%
Contains more Polyunsaturated fat +250.6%
Contains less Saturated Fat -77.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Nattō Opinion
Net carbs 11.65g 7.28g Sesame
Protein 17.73g 19.4g Nattō
Fats 49.67g 11g Sesame
Carbs 23.45g 12.68g Sesame
Calories 573kcal 211kcal Sesame
Sugar 0.3g 4.89g Sesame
Fiber 11.8g 5.4g Sesame
Calcium 975mg 217mg Sesame
Iron 14.55mg 8.6mg Sesame
Magnesium 351mg 115mg Sesame
Phosphorus 629mg 174mg Sesame
Potassium 468mg 729mg Nattō
Sodium 11mg 7mg Nattō
Zinc 7.75mg 3.03mg Sesame
Copper 4.082mg 0.667mg Sesame
Manganese 2.46mg 1.528mg Sesame
Selenium 34.4µg 8.8µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.01mg Sesame
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.791mg 0.16mg Sesame
Vitamin B2 0.247mg 0.19mg Sesame
Vitamin B3 4.515mg 0mg Sesame
Vitamin B5 0.05mg 0.215mg Nattō
Vitamin B6 0.79mg 0.13mg Sesame
Folate 97µg 8µg Sesame
Vitamin K 0µg 23.1µg Nattō
Tryptophan 0.388mg 0.223mg Sesame
Threonine 0.736mg 0.813mg Nattō
Isoleucine 0.763mg 0.931mg Nattō
Leucine 1.358mg 1.509mg Nattō
Lysine 0.569mg 1.145mg Nattō
Methionine 0.586mg 0.208mg Sesame
Phenylalanine 0.94mg 0.941mg Nattō
Valine 0.99mg 1.018mg Nattō
Histidine 0.522mg 0.512mg Sesame
Saturated Fat 6.957g 1.591g Nattō
Monounsaturated Fat 18.759g 2.43g Sesame
Polyunsaturated fat 21.773g 6.21g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
50%
Sesame
20%
Nattō
Minerals Daily Need Coverage Score
348%
Sesame
116%
Nattō

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.59g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 5.366g)
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 - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.