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Nattō vs Sesame - In-Depth Nutrition Comparison

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What are the main differences between Nattō and Sesame?

  • Nattō has less Copper, Calcium, Iron, Phosphorus, Magnesium, Vitamin B1, Vitamin B6, Selenium, Zinc, and Manganese than Sesame.
  • Sesame's daily need coverage for Copper is 379% higher.

We used Natto and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Nattō vs Sesame 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
Sesame
Contains more Potassium +55.8%
Contains less Sodium -36.4%
Contains more Iron +69.2%
Contains more Calcium +349.3%
Contains more Magnesium +205.2%
Contains more Copper +512%
Contains more Zinc +155.8%
Contains more Phosphorus +261.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +55.8%
Contains less Sodium -36.4%
Contains more Iron +69.2%
Contains more Calcium +349.3%
Contains more Magnesium +205.2%
Contains more Copper +512%
Contains more Zinc +155.8%
Contains more Phosphorus +261.5%

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
:
7
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +330%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +394.4%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +507.7%
Contains more Folate +1112.5%
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 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +330%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +394.4%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +507.7%
Contains more Folate +1112.5%

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
50
Sesame
Mineral Summary Score
114
Nattō
372
Sesame

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
106%
Sesame
Carbohydrates
13%
Nattō
23%
Sesame
Fats
51%
Nattō
229%
Sesame

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Sesame
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 is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.59g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 5.366g)
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 - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Nattō Sesame Opinion
Calories 211 573 Sesame
Protein 19.4 17.73 Nattō
Fats 11 49.67 Sesame
Vitamin C 13 0 Nattō
Carbs 12.68 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 14.55 Sesame
Calcium 217 975 Sesame
Potassium 729 468 Nattō
Magnesium 115 351 Sesame
Sugar 4.89 0.3 Sesame
Fiber 5.4 11.8 Sesame
Copper 0.667 4.082 Sesame
Zinc 3.03 7.75 Sesame
Starch
Phosphorus 174 629 Sesame
Sodium 7 11 Nattō
Vitamin A 0 9 Sesame
Vitamin E 0.01 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.16 0.791 Sesame
Vitamin B2 0.19 0.247 Sesame
Vitamin B3 0 4.515 Sesame
Vitamin B5 0.215 0.05 Nattō
Vitamin B6 0.13 0.79 Sesame
Vitamin B12 0 0
Vitamin K 23.1 0 Nattō
Folate 8 97 Sesame
Trans Fat 0 Sesame
Saturated Fat 1.591 6.957 Nattō
Monounsaturated Fat 2.43 18.759 Sesame
Polyunsaturated fat 6.21 21.773 Sesame
Tryptophan 0.223 0.388 Sesame
Threonine 0.813 0.736 Nattō
Isoleucine 0.931 0.763 Nattō
Leucine 1.509 1.358 Nattō
Lysine 1.145 0.569 Nattō
Methionine 0.208 0.586 Sesame
Phenylalanine 0.941 0.94 Nattō
Valine 1.018 0.99 Nattō
Histidine 0.512 0.522 Sesame
Fructose

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.