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Nattō vs Flax - In-Depth Nutrition Comparison

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Summary of differences between Nattō and Flax

  • Nattō has more Iron, while Flax has more Vitamin B1, Fiber, Phosphorus, Magnesium, Copper, Manganese, Selenium, Vitamin B6, and Folate.
  • Flax covers your daily need of Vitamin B1 124% more than Nattō.
  • Nattō contains 2 times more Iron than Flax. While Nattō contains 8.6mg of Iron, Flax contains only 5.73mg.

These are the specific foods used in this comparison Natto and Seeds, flaxseed.

Infographic

Nattō vs Flax 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
Nattō
2
:
6
Flax
Contains more Iron +50.1%
Contains less Sodium -76.7%
Contains more Calcium +17.5%
Contains more Potassium +11.5%
Contains more Magnesium +240.9%
Contains more Copper +82.9%
Contains more Zinc +43.2%
Contains more Phosphorus +269%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +50.1%
Contains less Sodium -76.7%
Contains more Calcium +17.5%
Contains more Potassium +11.5%
Contains more Magnesium +240.9%
Contains more Copper +82.9%
Contains more Zinc +43.2%
Contains more Phosphorus +269%

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
3
:
6
Flax
Contains more Vitamin C +2066.7%
Contains more Vitamin B2 +18%
Contains more Vitamin K +437.2%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +927.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +358.1%
Contains more Vitamin B6 +263.8%
Contains more Folate +987.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +2066.7%
Contains more Vitamin B2 +18%
Contains more Vitamin K +437.2%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +927.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +358.1%
Contains more Vitamin B6 +263.8%
Contains more Folate +987.5%

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
63
Flax
Mineral Summary Score
114
Nattō
181
Flax

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
110%
Flax
Carbohydrates
13%
Nattō
29%
Flax
Fats
51%
Nattō
195%
Flax

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 Flax
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.072g)
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 - $0.9)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 3.34g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Nattō Flax Opinion
Calories 211 534 Flax
Protein 19.4 18.29 Nattō
Fats 11 42.16 Flax
Vitamin C 13 0.6 Nattō
Carbs 12.68 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 5.73 Nattō
Calcium 217 255 Flax
Potassium 729 813 Flax
Magnesium 115 392 Flax
Sugar 4.89 1.55 Flax
Fiber 5.4 27.3 Flax
Copper 0.667 1.22 Flax
Zinc 3.03 4.34 Flax
Starch
Phosphorus 174 642 Flax
Sodium 7 30 Nattō
Vitamin A 0 0
Vitamin E 0.01 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.16 1.644 Flax
Vitamin B2 0.19 0.161 Nattō
Vitamin B3 0 3.08 Flax
Vitamin B5 0.215 0.985 Flax
Vitamin B6 0.13 0.473 Flax
Vitamin B12 0 0
Vitamin K 23.1 4.3 Nattō
Folate 8 87 Flax
Trans Fat 0 Flax
Saturated Fat 1.591 3.663 Nattō
Monounsaturated Fat 2.43 7.527 Flax
Polyunsaturated fat 6.21 28.73 Flax
Tryptophan 0.223 0.297 Flax
Threonine 0.813 0.766 Nattō
Isoleucine 0.931 0.896 Nattō
Leucine 1.509 1.235 Nattō
Lysine 1.145 0.862 Nattō
Methionine 0.208 0.37 Flax
Phenylalanine 0.941 0.957 Flax
Valine 1.018 1.072 Flax
Histidine 0.512 0.472 Nattō
Fructose 0 Flax

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.