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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.

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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
Nattō
4
:
Contains more Iron +63.8%
Contains more Calcium +178.2%
Contains more Potassium +13%
Contains less Sodium -22.2%
Contains more Magnesium +182.6%
Contains more Copper +169.9%
Contains more Zinc +65%
Contains more Phosphorus +279.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Iron +63.8%
Contains more Calcium +178.2%
Contains more Potassium +13%
Contains less Sodium -22.2%
Contains more Magnesium +182.6%
Contains more Copper +169.9%
Contains more Zinc +65%
Contains more Phosphorus +279.3%

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 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 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Sunflower seed
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 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.

All nutrients comparison - raw data values

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