Pumpkin seeds vs. Nattō — In-Depth Nutrition Comparison
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What are the main differences between pumpkin seeds and nattō?
- Pumpkin seeds are richer in zinc, fiber, and magnesium, yet nattō is richer in iron, manganese, calcium, vitamin C, phosphorus, vitamin B2, and vitamin B1.
- Nattō's daily need coverage for iron is 66% higher.
- Pumpkin seeds have 3 times more fiber than nattō. Pumpkin seeds have 18.4g of fiber, while nattō has 5.4g.
We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Natto types in this comparison.
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.
| Contains more MagnesiumMagnesium | +127.8% |
| Contains more PotassiumPotassium | +26.1% |
| Contains more ZincZinc | +239.9% |
| Contains more CalciumCalcium | +294.5% |
| Contains more IronIron | +159.8% |
| Contains more PhosphorusPhosphorus | +89.1% |
| Contains less SodiumSodium | -61.1% |
| Contains more ManganeseManganese | +208.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +12.5% |
| Contains more Vitamin CVitamin C | +4233.3% |
| Contains more Vitamin B1Vitamin B1 | +370.6% |
| Contains more Vitamin B2Vitamin B2 | +265.4% |
| Contains more Vitamin B5Vitamin B5 | +283.9% |
| Contains more Vitamin B6Vitamin B6 | +251.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.31mg | 8.6mg | 66% |
| Zinc | 10.3mg | 3.03mg | 66% |
| Fiber | 18.4g | 5.4g | 52% |
| Manganese | 0.496mg | 1.528mg | 45% |
| Magnesium | 262mg | 115mg | 35% |
| Vitamin K | 23.1µg | 19% | |
| Polyunsaturated fat | 8.844g | 6.21g | 18% |
| Calcium | 55mg | 217mg | 16% |
| Selenium | 8.8µg | 16% | |
| Vitamin C | 0.3mg | 13mg | 14% |
| Carbs | 53.75g | 12.68g | 14% |
| Fats | 19.4g | 11g | 13% |
| Calories | 446kcal | 211kcal | 12% |
| Phosphorus | 92mg | 174mg | 12% |
| Vitamin B2 | 0.052mg | 0.19mg | 11% |
| Vitamin B1 | 0.034mg | 0.16mg | 11% |
| Choline | 57mg | 10% | |
| Saturated fat | 3.67g | 1.591g | 9% |
| Monounsaturated fat | 6.032g | 2.43g | 9% |
| Vitamin B6 | 0.037mg | 0.13mg | 7% |
| Potassium | 919mg | 729mg | 6% |
| Copper | 0.69mg | 0.667mg | 3% |
| Vitamin B5 | 0.056mg | 0.215mg | 3% |
| Protein | 18.55g | 19.4g | 2% |
| Vitamin B3 | 0.286mg | 0mg | 2% |
| Net carbs | 35.35g | 7.28g | N/A |
| Sugar | 4.89g | N/A | |
| Sodium | 18mg | 7mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Folate | 9µg | 8µg | 0% |
| Tryptophan | 0.326mg | 0.223mg | 0% |
| Threonine | 0.683mg | 0.813mg | 0% |
| Isoleucine | 0.956mg | 0.931mg | 0% |
| Leucine | 1.572mg | 1.509mg | 0% |
| Lysine | 1.386mg | 1.145mg | 0% |
| Methionine | 0.417mg | 0.208mg | 0% |
| Phenylalanine | 0.924mg | 0.941mg | 0% |
| Valine | 1.491mg | 1.018mg | 0% |
| Histidine | 0.515mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
| Contains more FatsFats | +76.4% |
| Contains more CarbsCarbs | +323.9% |
| Contains more OtherOther | +100% |
| Contains more WaterWater | +1122.7% |
~equal in
Protein
~19.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
| Contains more Mono. FatMonounsaturated fat | +148.2% |
| Contains more Poly. FatPolyunsaturated fat | +42.4% |
| Contains less Sat. FatSaturated fat | -56.6% |
