Nattō vs. Pumpkin — In-Depth Nutrition Comparison
Compare
A recap on differences between nattō and pumpkin
- Nattō has more iron, manganese, copper, zinc, magnesium, calcium, fiber, phosphorus, and vitamin K; however, pumpkin is higher in vitamin A.
- Pumpkin covers your daily vitamin A needs 170% more than nattō.
- Pumpkin contains 21 times less vitamin K than nattō. Nattō contains 23.1µg of vitamin K, while pumpkin contains 1.1µg.
Food varieties used in this article are Natto and Pumpkin, raw.
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.
| Contains more MagnesiumMagnesium | +858.3% |
| Contains more CalciumCalcium | +933.3% |
| Contains more PotassiumPotassium | +114.4% |
| Contains more IronIron | +975% |
| Contains more CopperCopper | +425.2% |
| Contains more ZincZinc | +846.9% |
| Contains more PhosphorusPhosphorus | +295.5% |
| Contains more ManganeseManganese | +1122.4% |
| Contains more SeleniumSelenium | +2833.3% |
| Contains less SodiumSodium | -85.7% |
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.
| Contains more Vitamin CVitamin C | +44.4% |
| Contains more Vitamin B1Vitamin B1 | +220% |
| Contains more Vitamin B2Vitamin B2 | +72.7% |
| Contains more Vitamin B6Vitamin B6 | +113.1% |
| Contains more Vitamin KVitamin K | +2000% |
| Contains more CholineCholine | +595.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +10500% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +38.6% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.8mg | 98% |
| Manganese | 1.528mg | 0.125mg | 61% |
| Copper | 0.667mg | 0.127mg | 60% |
| Vitamin A | 0µg | 426µg | 47% |
| Polyunsaturated fat | 6.21g | 0.005g | 41% |
| Protein | 19.4g | 1g | 37% |
| Magnesium | 115mg | 12mg | 25% |
| Zinc | 3.03mg | 0.32mg | 25% |
| Calcium | 217mg | 21mg | 20% |
| Fiber | 5.4g | 0.5g | 20% |
| Phosphorus | 174mg | 44mg | 19% |
| Vitamin K | 23.1µg | 1.1µg | 18% |
| Fats | 11g | 0.1g | 17% |
| Selenium | 8.8µg | 0.3µg | 15% |
| Potassium | 729mg | 340mg | 11% |
| Choline | 57mg | 8.2mg | 9% |
| Calories | 211kcal | 26kcal | 9% |
| Vitamin B1 | 0.16mg | 0.05mg | 9% |
| Vitamin E | 0.01mg | 1.06mg | 7% |
| Saturated fat | 1.591g | 0.052g | 7% |
| Monounsaturated fat | 2.43g | 0.013g | 6% |
| Vitamin B2 | 0.19mg | 0.11mg | 6% |
| Vitamin B6 | 0.13mg | 0.061mg | 5% |
| Vitamin B3 | 0mg | 0.6mg | 4% |
| Vitamin C | 13mg | 9mg | 4% |
| Carbs | 12.68g | 6.5g | 2% |
| Folate | 8µg | 16µg | 2% |
| Vitamin B5 | 0.215mg | 0.298mg | 2% |
| Net carbs | 7.28g | 6g | N/A |
| Sugar | 4.89g | 2.76g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Tryptophan | 0.223mg | 0.012mg | 0% |
| Threonine | 0.813mg | 0.029mg | 0% |
| Isoleucine | 0.931mg | 0.031mg | 0% |
| Leucine | 1.509mg | 0.046mg | 0% |
| Lysine | 1.145mg | 0.054mg | 0% |
| Methionine | 0.208mg | 0.011mg | 0% |
| Phenylalanine | 0.941mg | 0.032mg | 0% |
| Valine | 1.018mg | 0.035mg | 0% |
| Histidine | 0.512mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1840% |
| Contains more FatsFats | +10900% |
| Contains more CarbsCarbs | +95.1% |
| Contains more OtherOther | +137.5% |
| Contains more WaterWater | +66.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18592.3% |
| Contains more Poly. FatPolyunsaturated fat | +124100% |
| Contains less Sat. FatSaturated fat | -96.7% |