Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Nattō
  5. Compare
  6. Nattō vs. Flax seeds

Nattō vs. Flax seeds — In-Depth Nutrition Comparison

Compare

Summary of differences between nattō and flax seeds

  • Nattō has more iron, while flax seeds have more vitamin B1, fiber, phosphorus, magnesium, copper, manganese, selenium, vitamin B6, and folate.
  • Flax seeds cover your daily need for 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.

Infographic

Nattō vs Flax seeds 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
Nattō
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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.
Nattō
Nattō
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Flax seeds DV% diff.
Polyunsaturated fat 6.21g 28.73g 150%
Vitamin B1 0.16mg 1.644mg 124%
Fiber 5.4g 27.3g 88%
Phosphorus 174mg 642mg 67%
Magnesium 115mg 392mg 66%
Copper 0.667mg 1.22mg 61%
Fats 11g 42.16g 48%
Manganese 1.528mg 2.482mg 41%
Iron 8.6mg 5.73mg 36%
Selenium 8.8µg 25.4µg 30%
Vitamin B6 0.13mg 0.473mg 26%
Folate 8µg 87µg 20%
Vitamin B3 0mg 3.08mg 19%
Vitamin K 23.1µg 4.3µg 16%
Calories 211kcal 534kcal 16%
Vitamin B5 0.215mg 0.985mg 15%
Vitamin C 13mg 0.6mg 14%
Monounsaturated fat 2.43g 7.527g 13%
Zinc 3.03mg 4.34mg 12%
Saturated fat 1.591g 3.663g 9%
Carbs 12.68g 28.88g 5%
Choline 57mg 78.7mg 4%
Calcium 217mg 255mg 4%
Vitamin B2 0.19mg 0.161mg 2%
Protein 19.4g 18.29g 2%
Vitamin E 0.01mg 0.31mg 2%
Potassium 729mg 813mg 2%
Sodium 7mg 30mg 1%
Net carbs 7.28g 1.58g N/A
Sugar 4.89g 1.55g N/A
Tryptophan 0.223mg 0.297mg 0%
Threonine 0.813mg 0.766mg 0%
Isoleucine 0.931mg 0.896mg 0%
Leucine 1.509mg 1.235mg 0%
Lysine 1.145mg 0.862mg 0%
Methionine 0.208mg 0.37mg 0%
Phenylalanine 0.941mg 0.957mg 0%
Valine 1.018mg 1.072mg 0%
Histidine 0.512mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
18% 42% 29% 7% 4%
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
Nattō
Nattō
1
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
9% 19% 72%
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%

People also compare

Nattō
Nattō vs Tofu
Tofu
Nattō
Nattō vs Miso
Miso
Nattō
Nattō vs Dashi
Dashi
Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats

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. Flax seeds - 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.