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  6. Chia seeds vs. Nattō

Chia seeds vs. Nattō — In-Depth Nutrition Comparison

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How are chia seeds and nattō different?

  • Chia seeds have more fiber, phosphorus, selenium, vitamin B3, magnesium, manganese, calcium, vitamin B1, fats, and copper than nattō.
  • Daily need coverage for fiber for chia seeds is 116% higher.
  • Chia seeds have a lower glycemic index (15) than nattō (56).

Seeds, chia seeds, dried and Natto are the varieties used in this article.

Infographic

Chia seeds vs Nattō infographic
Infographic link

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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Nattō
Nattō
3
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 +191.3%
Contains more CalciumCalcium +190.8%
Contains more CopperCopper +38.5%
Contains more ZincZinc +51.2%
Contains more PhosphorusPhosphorus +394.3%
Contains more ManganeseManganese +78.2%
Contains more SeleniumSelenium +527.3%
Contains more PotassiumPotassium +79.1%
Contains more IronIron +11.4%
Contains less SodiumSodium -56.3%

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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Nattō
Nattō
5
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 EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +512.5%
Contains more Vitamin CVitamin C +712.5%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Nattō DV% diff.
Omega-3 (ALA) 17.83g 1114%
Fiber 34.4g 5.4g 116%
Polyunsaturated fat 23.665g 6.21g 116%
Phosphorus 860mg 174mg 98%
Selenium 55.2µg 8.8µg 84%
Vitamin B3 8.83mg 0mg 55%
Magnesium 335mg 115mg 52%
Manganese 2.723mg 1.528mg 52%
Calcium 631mg 217mg 41%
Vitamin B1 0.62mg 0.16mg 38%
Omega-6 (Linoleic acid) 5.835g 34%
Fats 30.74g 11g 30%
Copper 0.924mg 0.667mg 29%
Vitamin K 23.1µg 19%
Calories 486kcal 211kcal 14%
Zinc 4.58mg 3.03mg 14%
Vitamin C 1.6mg 13mg 13%
Iron 7.72mg 8.6mg 11%
Carbs 42.12g 12.68g 10%
Vitamin B6 0.13mg 10%
Folate 49µg 8µg 10%
Choline 57mg 10%
Potassium 407mg 729mg 9%
Saturated fat 3.33g 1.591g 8%
Protein 16.54g 19.4g 6%
Vitamin B5 0.215mg 4%
Vitamin E 0.5mg 0.01mg 3%
Vitamin B2 0.17mg 0.19mg 2%
Protein per 100 calories 3.4g 9.2g N/A
Calories per 10 g protein 294kcal 109kcal N/A
Weight per 100 calories 21g 47g N/A
Unsaturated / Saturated Fat ratio 7.8 5.4 N/A
Net carbs 7.72g 7.28g N/A
Sugar 4.89g N/A
Sodium 16mg 7mg 0%
Trans fat 0.14g 0g N/A
Monounsaturated fat 2.309g 2.43g 0%
Tryptophan 0.436mg 0.223mg 0%
Threonine 0.709mg 0.813mg 0%
Isoleucine 0.801mg 0.931mg 0%
Leucine 1.371mg 1.509mg 0%
Lysine 0.97mg 1.145mg 0%
Methionine 0.588mg 0.208mg 0%
Phenylalanine 1.016mg 0.941mg 0%
Valine 0.95mg 1.018mg 0%
Histidine 0.531mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +179.5%
Contains more CarbsCarbs +232.2%
Contains more ProteinProtein +17.3%
Contains more WaterWater +848.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Nattō
Nattō
2
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 Poly. FatPolyunsaturated fat +281.1%
Contains less Sat. FatSaturated fat -52.2%
~equal in Monounsaturated fat ~2.43g

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.