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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, 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.

Infographic

Chia seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the 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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Nattō
Nattō
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Nattō 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

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 OtherOther +152.6%
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.