Nattō vs. Safflower — In-Depth Nutrition Comparison
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The main differences between nattō and safflower
- Nattō has more iron; however, safflower has more copper, vitamin B1, vitamin B6, vitamin B5, phosphorus, magnesium, folate, manganese, and zinc.
- Daily need coverage for copper for safflower is 120% higher.
- Safflower has 2 times less iron than nattō. Nattō has 8.6mg of iron, while safflower has 4.9mg.
Food types used in this article are Natto and Seeds, safflower seed kernels, dried.
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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 | +178.2% |
| Contains more IronIron | +75.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +207% |
| Contains more CopperCopper | +161.9% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +270.1% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +31.8% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +626.9% |
| Contains more Vitamin B2Vitamin B2 | +118.4% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +1774.4% |
| Contains more Vitamin B6Vitamin B6 | +800% |
| Contains more FolateFolate | +1900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 6.21g | 28.223g | 147% |
| Copper | 0.667mg | 1.747mg | 120% |
| Vitamin B1 | 0.16mg | 1.163mg | 84% |
| Vitamin B6 | 0.13mg | 1.17mg | 80% |
| Vitamin B5 | 0.215mg | 4.03mg | 76% |
| Phosphorus | 174mg | 644mg | 67% |
| Magnesium | 115mg | 353mg | 57% |
| Iron | 8.6mg | 4.9mg | 46% |
| Fats | 11g | 38.45g | 42% |
| Folate | 8µg | 160µg | 38% |
| Fiber | 5.4g | 22% | |
| Manganese | 1.528mg | 2.014mg | 21% |
| Vitamin K | 23.1µg | 19% | |
| Zinc | 3.03mg | 5.05mg | 18% |
| Vitamin B2 | 0.19mg | 0.415mg | 17% |
| Selenium | 8.8µg | 16% | |
| Calories | 211kcal | 517kcal | 15% |
| Vitamin B3 | 0mg | 2.284mg | 14% |
| Calcium | 217mg | 78mg | 14% |
| Vitamin C | 13mg | 0mg | 14% |
| Saturated fat | 1.591g | 3.682g | 10% |
| Choline | 57mg | 10% | |
| Carbs | 12.68g | 34.29g | 7% |
| Monounsaturated fat | 2.43g | 4.848g | 6% |
| Protein | 19.4g | 16.18g | 6% |
| Potassium | 729mg | 687mg | 1% |
| Net carbs | 7.28g | 34.29g | N/A |
| Sugar | 4.89g | N/A | |
| Sodium | 7mg | 3mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.223mg | 0.183mg | 0% |
| Threonine | 0.813mg | 0.586mg | 0% |
| Isoleucine | 0.931mg | 0.717mg | 0% |
| Leucine | 1.509mg | 1.154mg | 0% |
| Lysine | 1.145mg | 0.534mg | 0% |
| Methionine | 0.208mg | 0.284mg | 0% |
| Phenylalanine | 0.941mg | 0.806mg | 0% |
| Valine | 1.018mg | 1.025mg | 0% |
| Histidine | 0.512mg | 0.452mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.9% |
| Contains more WaterWater | +879% |
| Contains more FatsFats | +249.5% |
| Contains more CarbsCarbs | +170.4% |
| Contains more OtherOther | +187.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.8% |
| Contains more Mono. FatMonounsaturated fat | +99.5% |
| Contains more Poly. FatPolyunsaturated fat | +354.5% |
