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  6. Pumpkin seeds vs. Nattō

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, magnesium, carbs, and fats, yet nattō is richer in iron, manganese, calcium, vitamin C, and phosphorus.
  • Nattō's daily need coverage for iron is 66% higher.
  • Pumpkin seeds have 4 times more carbs than nattō. Pumpkin seeds have 53.75g of carbs, while nattō has 12.68g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Natto types in this comparison.

Infographic

Pumpkin seeds vs Nattō infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Nattō
Nattō
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
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%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.667mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Nattō
Nattō
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
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 EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Nattō 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 B1 0.034mg 0.16mg 11%
Vitamin B2 0.052mg 0.19mg 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%
Protein per 100 calories 4.2g 9.2g N/A
Calories per 10 g protein 240kcal 109kcal N/A
Weight per 100 calories 22g 47g N/A
Unsaturated / Saturated Fat ratio 4.1 5.4 N/A
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Nattō
Nattō
2
19% 11% 13% 55% 2%
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 WaterWater +1122.7%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Nattō
Nattō
1
16% 24% 61%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - 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.