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  6. Nattō vs. Sunflower seeds

Nattō vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are nattō and sunflower seeds different?

  • Nattō is higher in iron; however, sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, folate, vitamin B3, and magnesium.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Nattō contains 2 times more iron than sunflower seeds. While nattō contains 8.6mg of iron, sunflower seeds contain only 5.25mg.
  • Sunflower seeds have a lower glycemic index (20) than nattō (56).

Natto and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Nattō vs Sunflower 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
4
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +178.2%
Contains more PotassiumPotassium +13%
Contains more IronIron +63.8%
Contains less SodiumSodium -22.2%
Contains more MagnesiumMagnesium +182.6%
Contains more CopperCopper +169.9%
Contains more ZincZinc +65%
Contains more PhosphorusPhosphorus +279.3%
Contains more ManganeseManganese +27.6%
Contains more SeleniumSelenium +502.3%

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
2
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +828.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B2Vitamin B2 +86.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +425.6%
Contains more Vitamin B6Vitamin B6 +934.6%
Contains more FolateFolate +2737.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~55.1mg

All nutrients comparison - raw data values

Nutrient Nattō Sunflower seeds DV% diff.
Vitamin E 0.01mg 35.17mg 234%
Copper 0.667mg 1.8mg 126%
Polyunsaturated fat 6.21g 23.137g 113%
Vitamin B1 0.16mg 1.48mg 110%
Vitamin B6 0.13mg 1.345mg 93%
Selenium 8.8µg 53µg 80%
Phosphorus 174mg 660mg 69%
Fats 11g 51.46g 62%
Folate 8µg 227µg 55%
Vitamin B3 0mg 8.335mg 52%
Magnesium 115mg 325mg 50%
Iron 8.6mg 5.25mg 42%
Monounsaturated fat 2.43g 18.528g 40%
Vitamin K 23.1µg 0µg 19%
Calories 211kcal 584kcal 19%
Zinc 3.03mg 5mg 18%
Manganese 1.528mg 1.95mg 18%
Vitamin B5 0.215mg 1.13mg 18%
Calcium 217mg 78mg 14%
Saturated fat 1.591g 4.455g 13%
Fiber 5.4g 8.6g 13%
Vitamin B2 0.19mg 0.355mg 13%
Vitamin C 13mg 1.4mg 13%
Protein 19.4g 20.78g 3%
Potassium 729mg 645mg 2%
Carbs 12.68g 20g 2%
Net carbs 7.28g 11.4g N/A
Sugar 4.89g 2.62g N/A
Sodium 7mg 9mg 0%
Vitamin A 0µg 3µg 0%
Choline 57mg 55.1mg 0%
Tryptophan 0.223mg 0.348mg 0%
Threonine 0.813mg 0.928mg 0%
Isoleucine 0.931mg 1.139mg 0%
Leucine 1.509mg 1.659mg 0%
Lysine 1.145mg 0.937mg 0%
Methionine 0.208mg 0.494mg 0%
Phenylalanine 0.941mg 1.169mg 0%
Valine 1.018mg 1.315mg 0%
Histidine 0.512mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
1
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1063.2%
Contains more FatsFats +367.8%
Contains more CarbsCarbs +57.7%
Contains more OtherOther +59.5%
~equal in Protein ~20.78g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +662.5%
Contains more Poly. FatPolyunsaturated fat +272.6%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.