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Flax vs Nattō - In-Depth Nutrition Comparison

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Summary of differences between Flax and Nattō

  • Flax has more Vitamin B1, Fiber, Phosphorus, Magnesium, Copper, Manganese, Selenium, Vitamin B6, and Folate, while Nattō has more Iron.
  • Flax covers your daily need of Vitamin B1 124% more than Nattō.
  • Flax contains 11 times more Folate than Nattō. While Flax contains 87µg of Folate, Nattō contains only 8µg.

These are the specific foods used in this comparison Seeds, flaxseed and Natto.

Infographic

Flax 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
Flax
6
:
2
Nattō
Contains more Calcium +17.5%
Contains more Magnesium +240.9%
Contains more Phosphorus +269%
Contains more Potassium +11.5%
Contains more Zinc +43.2%
Contains more Copper +82.9%
Contains more Iron +50.1%
Contains less Sodium -76.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Calcium +17.5%
Contains more Magnesium +240.9%
Contains more Phosphorus +269%
Contains more Potassium +11.5%
Contains more Zinc +43.2%
Contains more Copper +82.9%
Contains more Iron +50.1%
Contains less Sodium -76.7%

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
Flax
6
:
3
Nattō
Contains more Vitamin E +3000%
Contains more Vitamin B1 +927.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +358.1%
Contains more Vitamin B6 +263.8%
Contains more Folate +987.5%
Contains more Vitamin C +2066.7%
Contains more Vitamin B2 +18%
Contains more Vitamin K +437.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 E +3000%
Contains more Vitamin B1 +927.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +358.1%
Contains more Vitamin B6 +263.8%
Contains more Folate +987.5%
Contains more Vitamin C +2066.7%
Contains more Vitamin B2 +18%
Contains more Vitamin K +437.2%

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

All nutrients comparison - raw data values

Nutrient Flax Nattō Opinion
Net carbs 1.58g 7.28g Nattō
Protein 18.29g 19.4g Nattō
Fats 42.16g 11g Flax
Carbs 28.88g 12.68g Flax
Calories 534kcal 211kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 4.89g Flax
Fiber 27.3g 5.4g Flax
Calcium 255mg 217mg Flax
Iron 5.73mg 8.6mg Nattō
Magnesium 392mg 115mg Flax
Phosphorus 642mg 174mg Flax
Potassium 813mg 729mg Flax
Sodium 30mg 7mg Nattō
Zinc 4.34mg 3.03mg Flax
Copper 1.22mg 0.667mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.01mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 13mg Nattō
Vitamin B1 1.644mg 0.16mg Flax
Vitamin B2 0.161mg 0.19mg Nattō
Vitamin B3 3.08mg 0mg Flax
Vitamin B5 0.985mg 0.215mg Flax
Vitamin B6 0.473mg 0.13mg Flax
Folate 87µg 8µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 23.1µg Nattō
Tryptophan 0.297mg 0.223mg Flax
Threonine 0.766mg 0.813mg Nattō
Isoleucine 0.896mg 0.931mg Nattō
Leucine 1.235mg 1.509mg Nattō
Lysine 0.862mg 1.145mg Nattō
Methionine 0.37mg 0.208mg Flax
Phenylalanine 0.957mg 0.941mg Flax
Valine 1.072mg 1.018mg Flax
Histidine 0.472mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 1.591g Nattō
Monounsaturated Fat 7.527g 2.43g Flax
Polyunsaturated fat 28.73g 6.21g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
63
Flax
20
Nattō
Mineral Summary Score
181
Flax
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
110%
Flax
116%
Nattō
Carbohydrates
29%
Flax
13%
Nattō
Fats
195%
Flax
51%
Nattō

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.072g)
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 - $0.9)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 3.34g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.