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Seed vs Nattō - In-Depth Nutrition Comparison

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How are Seed and Nattō different?

  • Seed has more Fiber, Phosphorus, Selenium, Vitamin B3, Magnesium, Manganese, Calcium, Vitamin B1, Copper, and Zinc than Nattō.
  • Daily need coverage for Fiber from Seed is 116% higher.
  • Seed contains 10000000 times more Vitamin B3 than Nattō. While Seed contains 8.83mg of Vitamin B3, Nattō contains only 0mg.

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

Infographic

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
Seed
5
:
3
Nattō
Contains more Calcium +190.8%
Contains more Magnesium +191.3%
Contains more Phosphorus +394.3%
Contains more Zinc +51.2%
Contains more Copper +38.5%
Contains more Iron +11.4%
Contains more Potassium +79.1%
Contains less Sodium -56.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Calcium +190.8%
Contains more Magnesium +191.3%
Contains more Phosphorus +394.3%
Contains more Zinc +51.2%
Contains more Copper +38.5%
Contains more Iron +11.4%
Contains more Potassium +79.1%
Contains less Sodium -56.3%

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
Seed
5
:
6
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B3 +∞%
Contains more Folate +512.5%
Contains more Vitamin C +712.5%
Contains more Vitamin B2 +11.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 E +4900%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B3 +∞%
Contains more Folate +512.5%
Contains more Vitamin C +712.5%
Contains more Vitamin B2 +11.8%

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

All nutrients comparison - raw data values

Nutrient Seed Nattō Opinion
Net carbs 7.72g 7.28g Seed
Protein 16.54g 19.4g Nattō
Fats 30.74g 11g Seed
Carbs 42.12g 12.68g Seed
Calories 486kcal 211kcal Seed
Starch g g
Fructose g g
Sugar g 4.89g Seed
Fiber 34.4g 5.4g Seed
Calcium 631mg 217mg Seed
Iron 7.72mg 8.6mg Nattō
Magnesium 335mg 115mg Seed
Phosphorus 860mg 174mg Seed
Potassium 407mg 729mg Nattō
Sodium 16mg 7mg Nattō
Zinc 4.58mg 3.03mg Seed
Copper 0.924mg 0.667mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.01mg Seed
Vitamin D IU 0IU Nattō
Vitamin D µg 0µg Nattō
Vitamin C 1.6mg 13mg Nattō
Vitamin B1 0.62mg 0.16mg Seed
Vitamin B2 0.17mg 0.19mg Nattō
Vitamin B3 8.83mg 0mg Seed
Vitamin B5 mg 0.215mg Nattō
Vitamin B6 mg 0.13mg Nattō
Folate 49µg 8µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 23.1µg Nattō
Tryptophan 0.436mg 0.223mg Seed
Threonine 0.709mg 0.813mg Nattō
Isoleucine 0.801mg 0.931mg Nattō
Leucine 1.371mg 1.509mg Nattō
Lysine 0.97mg 1.145mg Nattō
Methionine 0.588mg 0.208mg Seed
Phenylalanine 1.016mg 0.941mg Seed
Valine 0.95mg 1.018mg Nattō
Histidine 0.531mg 0.512mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g 0g Nattō
Saturated Fat 3.33g 1.591g Nattō
Monounsaturated Fat 2.309g 2.43g Nattō
Polyunsaturated fat 23.665g 6.21g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
35
Seed
20
Nattō
Mineral Summary Score
195
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
99%
Seed
116%
Nattō
Carbohydrates
42%
Seed
13%
Nattō
Fats
142%
Seed
51%
Nattō

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 41)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.1)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 1.739g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Seed - 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.