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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
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
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
4%
Minerals Daily Need Coverage Score
116%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 2.079g)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 56)
Which food is cheaper?
Nattō is cheaper (difference - $0.1)
Which food is richer in vitamins?
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.