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  6. Nattō vs. Sunflower seed

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
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
:
6
Sunflower seed
Sunflower seed
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%
Contains more Manganese +27.6%
Contains more Selenium +502.3%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
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%
Contains more Manganese +27.6%
Contains more Selenium +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
:
8
Sunflower seed
Sunflower seed
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%
Nattō
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%
Sunflower seed
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
1
:
4
Sunflower seed
Sunflower seed
Contains more Water +1063.2%
Contains more Fats +367.8%
Contains more Carbs +57.7%
Contains more Other +59.5%
Equal in Protein - 20.78
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Sunflower seed
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 Water +1063.2%
Contains more Fats +367.8%
Contains more Carbs +57.7%
Contains more Other +59.5%
Equal in Protein - 20.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +662.5%
Contains more Polyunsaturated fat +272.6%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +662.5%
Contains more Polyunsaturated fat +272.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Sunflower seed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol 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
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
Manganese 1.528mg 1.95mg Sunflower seed
Selenium 8.8µg 53µg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.01mg 35.17mg Sunflower seed
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 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
Saturated Fat 1.591g 4.455g Nattō
Omega-3 - EPA 0g 0.014g Sunflower seed
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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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
156%
Sunflower seed
Minerals Daily Need Coverage Score
116%
Nattō
207%
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 minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
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)

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.