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, copper, and zinc 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
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 OtherOther | +152.6% |
| Contains more ProteinProtein | +17.3% |
| Contains more WaterWater | +848.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 23.665g | 6.21g | 116% |
| Fiber | 34.4g | 5.4g | 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% |
| 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% |
| Vitamin B6 | 0.13mg | 10% | |
| Folate | 49µg | 8µg | 10% |
| Choline | 57mg | 10% | |
| Carbs | 42.12g | 12.68g | 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% |
| 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% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
20%
Minerals Daily Need Coverage Score
221%
116%
Comparison summary
Which food contains less Sodium?
Nattō contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 1.739g)
Which food is richer in vitamins?
Nattō is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 41)
Which food is cheaper?
Chia seeds is cheaper (difference - $2.1)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)