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Nattō vs Pumpkin seed - In-Depth Nutrition Comparison

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What are the main differences between Nattō and Pumpkin seed?

  • Nattō is richer in Iron, Manganese, Calcium, Vitamin C, Phosphorus, Vitamin B2, and Vitamin B1, yet Pumpkin seed is 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 seed. Nattō has 13mg of Vitamin C, while Pumpkin seed has 0.3mg.

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

Infographic

Nattō vs Pumpkin seed infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +294.5%
Contains more Iron +159.8%
Contains more Phosphorus +89.1%
Contains less Sodium -61.1%
Contains more Magnesium +127.8%
Contains more Potassium +26.1%
Contains more Zinc +239.9%
Equal in Copper - 0.69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +294.5%
Contains more Iron +159.8%
Contains more Phosphorus +89.1%
Contains less Sodium -61.1%
Contains more Magnesium +127.8%
Contains more Potassium +26.1%
Contains more Zinc +239.9%
Equal in Copper - 0.69

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
7
:
Contains more Vitamin C +4233.3%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +283.9%
Contains more Vitamin B6 +251.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +12.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin C +4233.3%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +283.9%
Contains more Vitamin B6 +251.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +12.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nattō Pumpkin seed Opinion
Net carbs 7.28g 35.35g Pumpkin seed
Protein 19.4g 18.55g Nattō
Fats 11g 19.4g Pumpkin seed
Carbs 12.68g 53.75g Pumpkin seed
Calories 211kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 4.89g g Pumpkin seed
Fiber 5.4g 18.4g Pumpkin seed
Calcium 217mg 55mg Nattō
Iron 8.6mg 3.31mg Nattō
Magnesium 115mg 262mg Pumpkin seed
Phosphorus 174mg 92mg Nattō
Potassium 729mg 919mg Pumpkin seed
Sodium 7mg 18mg Nattō
Zinc 3.03mg 10.3mg Pumpkin seed
Copper 0.667mg 0.69mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0.3mg Nattō
Vitamin B1 0.16mg 0.034mg Nattō
Vitamin B2 0.19mg 0.052mg Nattō
Vitamin B3 0mg 0.286mg Pumpkin seed
Vitamin B5 0.215mg 0.056mg Nattō
Vitamin B6 0.13mg 0.037mg Nattō
Folate 8µg 9µg Pumpkin seed
Vitamin B12 0µg 0µg
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg 0.326mg Pumpkin seed
Threonine 0.813mg 0.683mg Nattō
Isoleucine 0.931mg 0.956mg Pumpkin seed
Leucine 1.509mg 1.572mg Pumpkin seed
Lysine 1.145mg 1.386mg Pumpkin seed
Methionine 0.208mg 0.417mg Pumpkin seed
Phenylalanine 0.941mg 0.924mg Nattō
Valine 1.018mg 1.491mg Pumpkin seed
Histidine 0.512mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 1.591g 3.67g Nattō
Monounsaturated Fat 2.43g 6.032g Pumpkin seed
Polyunsaturated fat 6.21g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
4
Pumpkin seed
Mineral Summary Score
114
Nattō
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
111%
Pumpkin seed
Carbohydrates
13%
Nattō
54%
Pumpkin seed
Fats
51%
Nattō
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.079g)
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 - $0.1)
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Pumpkin seed - 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.