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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.

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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
:
4
Nattō
Contains more Potassium +26.1%
Contains more Magnesium +127.8%
Contains more Zinc +239.9%
Contains more Iron +159.8%
Contains more Calcium +294.5%
Contains more Phosphorus +89.1%
Contains less Sodium -61.1%
Equal in Copper - 0.667
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Potassium +26.1%
Contains more Magnesium +127.8%
Contains more Zinc +239.9%
Contains more Iron +159.8%
Contains more Calcium +294.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Nattō
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?
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.

All nutrients comparison - raw data values

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