Nattō vs. Flax seeds — In-Depth Nutrition Comparison
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Summary of differences between Nattō and Flax seeds
- Nattō has more Iron, while Flax seeds has more Vitamin B1, Fiber, Phosphorus, Magnesium, Copper, Manganese, Selenium, Vitamin B6, and Folate.
- Flax seeds covers your daily need of Vitamin B1 124% more than Nattō.
- Nattō contains 2 times more Iron than Flax seeds. While Nattō contains 8.6mg of Iron, Flax seeds contain only 5.73mg.
These are the specific foods used in this comparison Natto and Seeds, flaxseed.
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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 IronIron | +50.1% |
| Contains less SodiumSodium | -76.7% |
| Contains more MagnesiumMagnesium | +240.9% |
| Contains more CalciumCalcium | +17.5% |
| Contains more PotassiumPotassium | +11.5% |
| Contains more CopperCopper | +82.9% |
| Contains more ZincZinc | +43.2% |
| Contains more PhosphorusPhosphorus | +269% |
| Contains more ManganeseManganese | +62.4% |
| Contains more SeleniumSelenium | +188.6% |
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 | +2066.7% |
| Contains more Vitamin B2Vitamin B2 | +18% |
| Contains more Vitamin KVitamin K | +437.2% |
| Contains more Vitamin EVitamin E | +3000% |
| Contains more Vitamin B1Vitamin B1 | +927.5% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +358.1% |
| Contains more Vitamin B6Vitamin B6 | +263.8% |
| Contains more FolateFolate | +987.5% |
| Contains more CholineCholine | +38.1% |
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:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +690.5% |
| Contains more FatsFats | +283.3% |
| Contains more CarbsCarbs | +127.8% |
| Contains more OtherOther | +95.3% |
~equal in
Protein
~18.29g
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
3.663 g
Monounsaturated Fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated Fat | -56.6% |
| Contains more Mono. FatMonounsaturated Fat | +209.8% |
| Contains more Poly. FatPolyunsaturated fat | +362.6% |
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 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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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 211kcal | 534kcal |
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| Protein | 19.4g | 18.29g |
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| Fats | 11g | 42.16g |
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| Vitamin C | 13mg | 0.6mg |
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| Net carbs | 7.28g | 1.58g |
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| Carbs | 12.68g | 28.88g |
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| Magnesium | 115mg | 392mg |
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| Calcium | 217mg | 255mg |
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| Potassium | 729mg | 813mg |
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| Iron | 8.6mg | 5.73mg |
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| Sugar | 4.89g | 1.55g |
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| Fiber | 5.4g | 27.3g |
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| Copper | 0.667mg | 1.22mg |
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| Zinc | 3.03mg | 4.34mg |
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| Phosphorus | 174mg | 642mg |
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| Sodium | 7mg | 30mg |
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| Vitamin E | 0.01mg | 0.31mg |
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| Manganese | 1.528mg | 2.482mg |
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| Selenium | 8.8µg | 25.4µg |
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| Vitamin B1 | 0.16mg | 1.644mg |
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| Vitamin B2 | 0.19mg | 0.161mg |
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| Vitamin B3 | 0mg | 3.08mg |
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| Vitamin B5 | 0.215mg | 0.985mg |
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| Vitamin B6 | 0.13mg | 0.473mg |
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| Vitamin K | 23.1µg | 4.3µg |
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| Folate | 8µg | 87µg |
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| Choline | 57mg | 78.7mg |
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| Saturated Fat | 1.591g | 3.663g |
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| Monounsaturated Fat | 2.43g | 7.527g |
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| Polyunsaturated fat | 6.21g | 28.73g |
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| Tryptophan | 0.223mg | 0.297mg |
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| Threonine | 0.813mg | 0.766mg |
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| Isoleucine | 0.931mg | 0.896mg |
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| Leucine | 1.509mg | 1.235mg |
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| Lysine | 1.145mg | 0.862mg |
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| Methionine | 0.208mg | 0.37mg |
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| Phenylalanine | 0.941mg | 0.957mg |
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| Valine | 1.018mg | 1.072mg |
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| Histidine | 0.512mg | 0.472mg |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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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%
62%
Minerals Daily Need Coverage Score
116%
191%
Comparison summary
Which food contains less Sodium?
Nattō contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Nattō is lower in Saturated Fat (difference - 2.072g)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 56)
Which food is cheaper?
Nattō is cheaper (difference - $0.9)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 3.34g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)