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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, fats, manganese, selenium, and vitamin B6, while nattō has more iron.
  • Flax seeds cover your daily need for vitamin B1 124% more than nattō.
  • Flax seeds contain 5 times more fiber than nattō. While flax seeds contain 27.3g of fiber, nattō contains only 5.4g.

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

Infographic

Flax seeds vs Nattō infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Nattō
Nattō
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
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 Vitamin CVitamin C +2066.7%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin KVitamin K +437.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Nattō DV% diff.
Polyunsaturated fat 28.73g 6.21g 150%
Vitamin B1 1.644mg 0.16mg 124%
Fiber 27.3g 5.4g 88%
Phosphorus 642mg 174mg 67%
Magnesium 392mg 115mg 66%
Copper 1.22mg 0.667mg 61%
Fats 42.16g 11g 48%
Manganese 2.482mg 1.528mg 41%
Iron 5.73mg 8.6mg 36%
Selenium 25.4µg 8.8µg 30%
Vitamin B6 0.473mg 0.13mg 26%
Folate 87µg 8µg 20%
Vitamin B3 3.08mg 0mg 19%
Calories 534kcal 211kcal 16%
Vitamin K 4.3µg 23.1µg 16%
Vitamin B5 0.985mg 0.215mg 15%
Vitamin C 0.6mg 13mg 14%
Monounsaturated fat 7.527g 2.43g 13%
Zinc 4.34mg 3.03mg 12%
Saturated fat 3.663g 1.591g 9%
Carbs 28.88g 12.68g 5%
Calcium 255mg 217mg 4%
Choline 78.7mg 57mg 4%
Protein 18.29g 19.4g 2%
Potassium 813mg 729mg 2%
Vitamin E 0.31mg 0.01mg 2%
Vitamin B2 0.161mg 0.19mg 2%
Sodium 30mg 7mg 1%
Protein per 100 calories 3.4g 9.2g N/A
Calories per 10 g protein 292kcal 109kcal N/A
Weight per 100 calories 19g 47g N/A
Unsaturated / Saturated Fat ratio 9.9 5.4 N/A
Net carbs 1.58g 7.28g N/A
Sugar 1.55g 4.89g N/A
Tryptophan 0.297mg 0.223mg 0%
Threonine 0.766mg 0.813mg 0%
Isoleucine 0.896mg 0.931mg 0%
Leucine 1.235mg 1.509mg 0%
Lysine 0.862mg 1.145mg 0%
Methionine 0.37mg 0.208mg 0%
Phenylalanine 0.957mg 0.941mg 0%
Valine 1.072mg 1.018mg 0%
Histidine 0.472mg 0.512mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

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 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%

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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. 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.