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  6. Nattō vs. Pumpkin seeds

Nattō vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between nattō and pumpkin seeds?

  • Nattō is richer in iron, manganese, calcium, vitamin C, phosphorus, vitamin B2, and vitamin B1, yet pumpkin seeds are richer in zinc, fiber, and magnesium.
  • Nattō's daily need coverage for iron is 66% higher.
  • Nattō has 43 times more vitamin C than pumpkin seeds. Nattō has 13mg of vitamin C, while pumpkin seeds have 0.3mg.

We used Natto and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Nattō vs Pumpkin seeds 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +294.5%
Contains more IronIron +159.8%
Contains more PhosphorusPhosphorus +89.1%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +208.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +127.8%
Contains more PotassiumPotassium +26.1%
Contains more ZincZinc +239.9%
~equal in Copper ~0.69mg

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +4233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B5Vitamin B5 +283.9%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Pumpkin seeds DV% diff.
Iron 8.6mg 3.31mg 66%
Zinc 3.03mg 10.3mg 66%
Fiber 5.4g 18.4g 52%
Manganese 1.528mg 0.496mg 45%
Magnesium 115mg 262mg 35%
Vitamin K 23.1µg 19%
Polyunsaturated fat 6.21g 8.844g 18%
Calcium 217mg 55mg 16%
Selenium 8.8µg 16%
Vitamin C 13mg 0.3mg 14%
Carbs 12.68g 53.75g 14%
Fats 11g 19.4g 13%
Calories 211kcal 446kcal 12%
Phosphorus 174mg 92mg 12%
Vitamin B2 0.19mg 0.052mg 11%
Vitamin B1 0.16mg 0.034mg 11%
Choline 57mg 10%
Saturated fat 1.591g 3.67g 9%
Monounsaturated fat 2.43g 6.032g 9%
Vitamin B6 0.13mg 0.037mg 7%
Potassium 729mg 919mg 6%
Copper 0.667mg 0.69mg 3%
Vitamin B5 0.215mg 0.056mg 3%
Protein 19.4g 18.55g 2%
Vitamin B3 0mg 0.286mg 2%
Net carbs 7.28g 35.35g N/A
Sugar 4.89g N/A
Sodium 7mg 18mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.01mg 0%
Folate 8µg 9µg 0%
Tryptophan 0.223mg 0.326mg 0%
Threonine 0.813mg 0.683mg 0%
Isoleucine 0.931mg 0.956mg 0%
Leucine 1.509mg 1.572mg 0%
Lysine 1.145mg 1.386mg 0%
Methionine 0.208mg 0.417mg 0%
Phenylalanine 0.941mg 0.924mg 0%
Valine 1.018mg 1.491mg 0%
Histidine 0.512mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1122.7%
Contains more FatsFats +76.4%
Contains more CarbsCarbs +323.9%
Contains more OtherOther +100%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
1
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -56.6%
Contains more Mono. FatMonounsaturated fat +148.2%
Contains more Poly. FatPolyunsaturated fat +42.4%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.