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  6. Flax seeds vs. Nattō

Flax seeds vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between Flax seeds and Nattō

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

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

Infographic

Flax seeds vs Nattō infographic
Infographic link

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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Nattō
Nattō
2
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 +240.9%
Contains more CalciumCalcium +17.5%
Contains more PotassiumPotassium +11.5%
Contains more CopperCopper +82.9%
Contains more ZincZinc +43.2%
Contains more PhosphorusPhosphorus +269%
Contains more ManganeseManganese +62.4%
Contains more SeleniumSelenium +188.6%
Contains more IronIron +50.1%
Contains less SodiumSodium -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" 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Nattō
Nattō
3
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 +3000%
Contains more Vitamin B1Vitamin B1 +927.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +358.1%
Contains more Vitamin B6Vitamin B6 +263.8%
Contains more FolateFolate +987.5%
Contains more CholineCholine +38.1%
Contains more Vitamin CVitamin C +2066.7%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin KVitamin K +437.2%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +283.3%
Contains more CarbsCarbs +127.8%
Contains more OtherOther +95.3%
Contains more WaterWater +690.5%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Nattō
Nattō
1
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 Mono. FatMonounsaturated Fat +209.8%
Contains more Poly. FatPolyunsaturated fat +362.6%
Contains less Sat. FatSaturated Fat -56.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Nattō Opinion
Calories 534kcal 211kcal Flax seeds
Protein 18.29g 19.4g Nattō
Fats 42.16g 11g Flax seeds
Vitamin C 0.6mg 13mg Nattō
Net carbs 1.58g 7.28g Nattō
Carbs 28.88g 12.68g Flax seeds
Magnesium 392mg 115mg Flax seeds
Calcium 255mg 217mg Flax seeds
Potassium 813mg 729mg Flax seeds
Iron 5.73mg 8.6mg Nattō
Sugar 1.55g 4.89g Flax seeds
Fiber 27.3g 5.4g Flax seeds
Copper 1.22mg 0.667mg Flax seeds
Zinc 4.34mg 3.03mg Flax seeds
Phosphorus 642mg 174mg Flax seeds
Sodium 30mg 7mg Nattō
Vitamin E 0.31mg 0.01mg Flax seeds
Manganese 2.482mg 1.528mg Flax seeds
Selenium 25.4µg 8.8µg Flax seeds
Vitamin B1 1.644mg 0.16mg Flax seeds
Vitamin B2 0.161mg 0.19mg Nattō
Vitamin B3 3.08mg 0mg Flax seeds
Vitamin B5 0.985mg 0.215mg Flax seeds
Vitamin B6 0.473mg 0.13mg Flax seeds
Vitamin K 4.3µg 23.1µg Nattō
Folate 87µg 8µg Flax seeds
Choline 78.7mg 57mg Flax seeds
Saturated Fat 3.663g 1.591g Nattō
Monounsaturated Fat 7.527g 2.43g Flax seeds
Polyunsaturated fat 28.73g 6.21g Flax seeds
Tryptophan 0.297mg 0.223mg Flax seeds
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 seeds
Phenylalanine 0.957mg 0.941mg Flax seeds
Valine 1.072mg 1.018mg Flax seeds
Histidine 0.472mg 0.512mg Nattō
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
62%
Flax seeds
20%
Nattō
Minerals Daily Need Coverage Score
191%
Flax seeds
116%
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 seeds
Flax seeds is lower in Sugar (difference - 3.34g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - 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.