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Nattō vs. Seed — In-Depth Nutrition Comparison

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How are Nattō and Seed different?

  • Seed has more Fiber, Phosphorus, Selenium, Vitamin B3, Magnesium, Manganese, Calcium, Vitamin B1, Copper, and Zinc than Nattō.
  • Daily need coverage for Fiber from Seed is 116% higher.

Natto and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Nattō vs Seed 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
3
:
7
Seed
Contains more Iron +11.4%
Contains more Potassium +79.1%
Contains less Sodium -56.3%
Contains more Calcium +190.8%
Contains more Magnesium +191.3%
Contains more Phosphorus +394.3%
Contains more Zinc +51.2%
Contains more Copper +38.5%
Contains more Manganese +78.2%
Contains more Selenium +527.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Iron +11.4%
Contains more Potassium +79.1%
Contains less Sodium -56.3%
Contains more Calcium +190.8%
Contains more Magnesium +191.3%
Contains more Phosphorus +394.3%
Contains more Zinc +51.2%
Contains more Copper +38.5%
Contains more Manganese +78.2%
Contains more Selenium +527.3%

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
6
:
5
Seed
Contains more Vitamin C +712.5%
Contains more Vitamin B2 +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B3 +∞%
Contains more Folate +512.5%
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% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin C +712.5%
Contains more Vitamin B2 +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B3 +∞%
Contains more Folate +512.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
2
:
3
Seed
Contains more Protein +17.3%
Contains more Water +848.6%
Contains more Fats +179.5%
Contains more Carbs +232.2%
Contains more Other +152.6%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +17.3%
Contains more Water +848.6%
Contains more Fats +179.5%
Contains more Carbs +232.2%
Contains more Other +152.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
:
1
Seed
Contains less Saturated Fat -52.2%
Contains more Polyunsaturated fat +281.1%
Equal in Monounsaturated Fat - 2.309
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -52.2%
Contains more Polyunsaturated fat +281.1%
Equal in Monounsaturated Fat - 2.309

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Seed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Seed Opinion
Net carbs 7.28g 7.72g Seed
Protein 19.4g 16.54g Nattō
Fats 11g 30.74g Seed
Carbs 12.68g 42.12g Seed
Calories 211kcal 486kcal Seed
Sugar 4.89g Seed
Fiber 5.4g 34.4g Seed
Calcium 217mg 631mg Seed
Iron 8.6mg 7.72mg Nattō
Magnesium 115mg 335mg Seed
Phosphorus 174mg 860mg Seed
Potassium 729mg 407mg Nattō
Sodium 7mg 16mg Nattō
Zinc 3.03mg 4.58mg Seed
Copper 0.667mg 0.924mg Seed
Manganese 1.528mg 2.723mg Seed
Selenium 8.8µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.01mg 0.5mg Seed
Vitamin C 13mg 1.6mg Nattō
Vitamin B1 0.16mg 0.62mg Seed
Vitamin B2 0.19mg 0.17mg Nattō
Vitamin B3 0mg 8.83mg Seed
Vitamin B5 0.215mg Nattō
Vitamin B6 0.13mg Nattō
Folate 8µg 49µg Seed
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.436mg Seed
Threonine 0.813mg 0.709mg Nattō
Isoleucine 0.931mg 0.801mg Nattō
Leucine 1.509mg 1.371mg Nattō
Lysine 1.145mg 0.97mg Nattō
Methionine 0.208mg 0.588mg Seed
Phenylalanine 0.941mg 1.016mg Seed
Valine 1.018mg 0.95mg Nattō
Histidine 0.512mg 0.531mg Seed
Trans Fat 0g 0.14g Nattō
Saturated Fat 1.591g 3.33g Nattō
Monounsaturated Fat 2.43g 2.309g Nattō
Polyunsaturated fat 6.21g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Nattō
35%
Seed
Minerals Daily Need Coverage Score
116%
Nattō
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 41)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.1)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 1.739g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.