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Nattō vs Sunflower seed - In-Depth Nutrition Comparison

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How are Nattō and Sunflower seed different?

  • Nattō is higher in Iron, however Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Folate, Vitamin B3, and Magnesium.
  • Daily need coverage for Vitamin E from Sunflower seed is 234% higher.
  • Nattō contains 2 times more Iron than Sunflower seed. While Nattō contains 8.6mg of Iron, Sunflower seed contains only 5.25mg.

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

Infographic

Nattō vs Sunflower seed 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
Contains more Calcium +178.2%
Contains more Iron +63.8%
Contains more Potassium +13%
Contains less Sodium -22.2%
Contains more Magnesium +182.6%
Contains more Phosphorus +279.3%
Contains more Zinc +65%
Contains more Copper +169.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +178.2%
Contains more Iron +63.8%
Contains more Potassium +13%
Contains less Sodium -22.2%
Contains more Magnesium +182.6%
Contains more Phosphorus +279.3%
Contains more Zinc +65%
Contains more Copper +169.9%

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
2
:
Contains more Vitamin C +828.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +351600%
Contains more Vitamin B1 +825%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +425.6%
Contains more Vitamin B6 +934.6%
Contains more Folate +2737.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin C +828.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +351600%
Contains more Vitamin B1 +825%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +425.6%
Contains more Vitamin B6 +934.6%
Contains more Folate +2737.5%

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

All nutrients comparison - raw data values

Nutrient Nattō Sunflower seed Opinion
Net carbs 7.28g 11.4g Sunflower seed
Protein 19.4g 20.78g Sunflower seed
Fats 11g 51.46g Sunflower seed
Carbs 12.68g 20g Sunflower seed
Calories 211kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar 4.89g 2.62g Sunflower seed
Fiber 5.4g 8.6g Sunflower seed
Calcium 217mg 78mg Nattō
Iron 8.6mg 5.25mg Nattō
Magnesium 115mg 325mg Sunflower seed
Phosphorus 174mg 660mg Sunflower seed
Potassium 729mg 645mg Nattō
Sodium 7mg 9mg Nattō
Zinc 3.03mg 5mg Sunflower seed
Copper 0.667mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 0.01mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 1.4mg Nattō
Vitamin B1 0.16mg 1.48mg Sunflower seed
Vitamin B2 0.19mg 0.355mg Sunflower seed
Vitamin B3 0mg 8.335mg Sunflower seed
Vitamin B5 0.215mg 1.13mg Sunflower seed
Vitamin B6 0.13mg 1.345mg Sunflower seed
Folate 8µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 0µg Nattō
Tryptophan 0.223mg 0.348mg Sunflower seed
Threonine 0.813mg 0.928mg Sunflower seed
Isoleucine 0.931mg 1.139mg Sunflower seed
Leucine 1.509mg 1.659mg Sunflower seed
Lysine 1.145mg 0.937mg Nattō
Methionine 0.208mg 0.494mg Sunflower seed
Phenylalanine 0.941mg 1.169mg Sunflower seed
Valine 1.018mg 1.315mg Sunflower seed
Histidine 0.512mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 1.591g 4.455g Nattō
Monounsaturated Fat 2.43g 18.528g Sunflower seed
Polyunsaturated fat 6.21g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
156
Sunflower seed
Mineral Summary Score
114
Nattō
191
Sunflower seed

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
125%
Sunflower seed
Carbohydrates
13%
Nattō
20%
Sunflower seed
Fats
51%
Nattō
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 2.27g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 36)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.5)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.864g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Sunflower seed - 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.