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Pumpkin seed vs Nattō - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin seed and Nattō?

  • Pumpkin seed is 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 seed has 3 times more Fiber than Nattō. Pumpkin seed has 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

Pumpkin seed vs Nattō 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 Magnesium +127.8%
Contains more Potassium +26.1%
Contains more Zinc +239.9%
Contains more Calcium +294.5%
Contains more Iron +159.8%
Contains more Phosphorus +89.1%
Contains less Sodium -61.1%
Equal in Copper - 0.667
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +127.8%
Contains more Potassium +26.1%
Contains more Zinc +239.9%
Contains more Calcium +294.5%
Contains more Iron +159.8%
Contains more Phosphorus +89.1%
Contains less Sodium -61.1%
Equal in Copper - 0.667

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
:
7
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +12.5%
Contains more Vitamin C +4233.3%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +283.9%
Contains more Vitamin B6 +251.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +12.5%
Contains more Vitamin C +4233.3%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +283.9%
Contains more Vitamin B6 +251.4%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Nattō Opinion
Net carbs 35.35g 7.28g Pumpkin seed
Protein 18.55g 19.4g Nattō
Fats 19.4g 11g Pumpkin seed
Carbs 53.75g 12.68g Pumpkin seed
Calories 446kcal 211kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 4.89g Pumpkin seed
Fiber 18.4g 5.4g Pumpkin seed
Calcium 55mg 217mg Nattō
Iron 3.31mg 8.6mg Nattō
Magnesium 262mg 115mg Pumpkin seed
Phosphorus 92mg 174mg Nattō
Potassium 919mg 729mg Pumpkin seed
Sodium 18mg 7mg Nattō
Zinc 10.3mg 3.03mg Pumpkin seed
Copper 0.69mg 0.667mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.01mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 13mg Nattō
Vitamin B1 0.034mg 0.16mg Nattō
Vitamin B2 0.052mg 0.19mg Nattō
Vitamin B3 0.286mg 0mg Pumpkin seed
Vitamin B5 0.056mg 0.215mg Nattō
Vitamin B6 0.037mg 0.13mg Nattō
Folate 9µg 8µg Pumpkin seed
Vitamin B12 0µg 0µg
Vitamin K µg 23.1µg Nattō
Tryptophan 0.326mg 0.223mg Pumpkin seed
Threonine 0.683mg 0.813mg Nattō
Isoleucine 0.956mg 0.931mg Pumpkin seed
Leucine 1.572mg 1.509mg Pumpkin seed
Lysine 1.386mg 1.145mg Pumpkin seed
Methionine 0.417mg 0.208mg Pumpkin seed
Phenylalanine 0.924mg 0.941mg Nattō
Valine 1.491mg 1.018mg Pumpkin seed
Histidine 0.515mg 0.512mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 1.591g Nattō
Monounsaturated Fat 6.032g 2.43g Pumpkin seed
Polyunsaturated fat 8.844g 6.21g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Nattō
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
4
Pumpkin seed
20
Nattō
Mineral Summary Score
120
Pumpkin seed
114
Nattō

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
111%
Pumpkin seed
116%
Nattō
Carbohydrates
54%
Pumpkin seed
13%
Nattō
Fats
90%
Pumpkin seed
51%
Nattō

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.079g)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 56)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.1)
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.