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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +55.8%
Contains less SodiumSodium -36.4%
Contains more MagnesiumMagnesium +205.2%
Contains more CalciumCalcium +349.3%
Contains more IronIron +69.2%
Contains more CopperCopper +512%
Contains more ZincZinc +155.8%
Contains more PhosphorusPhosphorus +261.5%
Contains more ManganeseManganese +61%
Contains more SeleniumSelenium +290.9%

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
4
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%
Sesame
7
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 0% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +330%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +122.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +2400%
Contains more Vitamin B1Vitamin B1 +394.4%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +507.7%
Contains more FolateFolate +1112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1073.1%
Contains more FatsFats +351.5%
Contains more CarbsCarbs +84.9%
Contains more OtherOther +134.7%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Sesame
2
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated Fat -77.1%
Contains more Mono. FatMonounsaturated Fat +672%
Contains more Poly. FatPolyunsaturated fat +250.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Sesame Opinion
Calories 211kcal 573kcal Sesame
Protein 19.4g 17.73g Nattō
Fats 11g 49.67g Sesame
Vitamin C 13mg 0mg Nattō
Net carbs 7.28g 11.65g Sesame
Carbs 12.68g 23.45g Sesame
Magnesium 115mg 351mg Sesame
Calcium 217mg 975mg Sesame
Potassium 729mg 468mg Nattō
Iron 8.6mg 14.55mg Sesame
Sugar 4.89g 0.3g Sesame
Fiber 5.4g 11.8g Sesame
Copper 0.667mg 4.082mg Sesame
Zinc 3.03mg 7.75mg Sesame
Phosphorus 174mg 629mg Sesame
Sodium 7mg 11mg Nattō
Vitamin A 0IU 9IU Sesame
Vitamin E 0.01mg 0.25mg Sesame
Manganese 1.528mg 2.46mg Sesame
Selenium 8.8µg 34.4µg Sesame
Vitamin B1 0.16mg 0.791mg Sesame
Vitamin B2 0.19mg 0.247mg Sesame
Vitamin B3 0mg 4.515mg Sesame
Vitamin B5 0.215mg 0.05mg Nattō
Vitamin B6 0.13mg 0.79mg Sesame
Vitamin K 23.1µg 0µg Nattō
Folate 8µg 97µg Sesame
Choline 57mg 25.6mg Nattō
Saturated Fat 1.591g 6.957g Nattō
Monounsaturated Fat 2.43g 18.759g Sesame
Polyunsaturated fat 6.21g 21.773g Sesame
Tryptophan 0.223mg 0.388mg Sesame
Threonine 0.813mg 0.736mg Nattō
Isoleucine 0.931mg 0.763mg Nattō
Leucine 1.509mg 1.358mg Nattō
Lysine 1.145mg 0.569mg Nattō
Methionine 0.208mg 0.586mg Sesame
Phenylalanine 0.941mg 0.94mg Nattō
Valine 1.018mg 0.99mg Nattō
Histidine 0.512mg 0.522mg Sesame

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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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
47%
Sesame
Minerals Daily Need Coverage Score
116%
Nattō
348%
Sesame

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 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)
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. 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.