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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 Potassium +11.5%
Contains more Magnesium +240.9%
Contains more Copper +82.9%
Contains more Zinc +43.2%
Contains more Phosphorus +269%
Contains more Iron +50.1%
Contains less Sodium -76.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Calcium +17.5%
Contains more Potassium +11.5%
Contains more Magnesium +240.9%
Contains more Copper +82.9%
Contains more Zinc +43.2%
Contains more Phosphorus +269%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
110%
Flax
116%
Nattō
Carbohydrates
29%
Flax
13%
Nattō
Fats
195%
Flax
51%
Nattō

Comparison summary table

Pay attention at 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 Sugars ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Flax
Flax contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Nattō Opinion
Calories 534 211 Flax
Protein 18.29 19.4 Nattō
Fats 42.16 11 Flax
Vitamin C 0.6 13 Nattō
Carbs 28.88 12.68 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 8.6 Nattō
Calcium 255 217 Flax
Potassium 813 729 Flax
Magnesium 392 115 Flax
Sugars 1.55 4.89 Flax
Fiber 27.3 5.4 Flax
Copper 1.22 0.667 Flax
Zinc 4.34 3.03 Flax
Starch
Phosphorus 642 174 Flax
Sodium 30 7 Nattō
Vitamin A 0 0
Vitamin E 0.31 0.01 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.16 Flax
Vitamin B2 0.161 0.19 Nattō
Vitamin B3 3.08 0 Flax
Vitamin B5 0.985 0.215 Flax
Vitamin B6 0.473 0.13 Flax
Vitamin B12 0 0
Vitamin K 4.3 23.1 Nattō
Folate 87 8 Flax
Trans Fat 0 Flax
Saturated Fat 3.663 1.591 Nattō
Monounsaturated Fat 7.527 2.43 Flax
Polyunsaturated fat 28.73 6.21 Flax
Tryptophan 0.297 0.223 Flax
Threonine 0.766 0.813 Nattō
Isoleucine 0.896 0.931 Nattō
Leucine 1.235 1.509 Nattō
Lysine 0.862 1.145 Nattō
Methionine 0.37 0.208 Flax
Phenylalanine 0.957 0.941 Flax
Valine 1.072 1.018 Flax
Histidine 0.472 0.512 Nattō
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.