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Sunflower oil vs. Nattō — In-Depth Nutrition Comparison

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How are sunflower oil and nattō different?

  • Sunflower oil is richer in vitamin E, while nattō is higher in iron, copper, manganese, zinc, magnesium, phosphorus, calcium, and fiber.
  • Sunflower oil covers your daily need for vitamin E, 274% more than nattō.
  • Sunflower oil contains 8 times more saturated fat than nattō. Sunflower oil contains 13g of saturated fat, while nattō contains 1.591g.
  • Nattō has a higher glycemic index (56) than sunflower oil (0).

Oil, sunflower, linoleic, (partially hydrogenated) and Natto types were used in this article.

Infographic

Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Nattō
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Nattō
8
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 +410700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +327.8%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Nattō
4
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 +809.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
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 +1801.2%
Contains more Poly. FatPolyunsaturated fat +486.2%
Contains less Sat. FatSaturated fat -87.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower oil Nattō
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower oil Nattō DV% diff.
Vitamin E 41.08mg 0.01mg 274%
Polyunsaturated fat 36.4g 6.21g 201%
Fats 100g 11g 137%
Monounsaturated fat 46.2g 2.43g 109%
Iron 0mg 8.6mg 108%
Copper 0mg 0.667mg 74%
Manganese 0mg 1.528mg 66%
Saturated fat 13g 1.591g 52%
Protein 0g 19.4g 39%
Calories 884kcal 211kcal 34%
Zinc 0mg 3.03mg 28%
Magnesium 0mg 115mg 27%
Phosphorus 0mg 174mg 25%
Fiber 0g 5.4g 22%
Calcium 0mg 217mg 22%
Potassium 0mg 729mg 21%
Selenium 0µg 8.8µg 16%
Vitamin B2 0mg 0.19mg 15%
Vitamin K 5.4µg 23.1µg 15%
Vitamin C 0mg 13mg 14%
Vitamin B1 0mg 0.16mg 13%
Vitamin B6 0mg 0.13mg 10%
Choline 57mg 10%
Vitamin B5 0mg 0.215mg 4%
Carbs 0g 12.68g 4%
Folate 0µg 8µg 2%
Net carbs 0g 7.28g N/A
Sugar 0g 4.89g N/A
Sodium 0mg 7mg 0%
Tryptophan 0mg 0.223mg 0%
Threonine 0mg 0.813mg 0%
Isoleucine 0mg 0.931mg 0%
Leucine 0mg 1.509mg 0%
Lysine 0mg 1.145mg 0%
Methionine 0mg 0.208mg 0%
Phenylalanine 0mg 0.941mg 0%
Valine 0mg 1.018mg 0%
Histidine 0mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil 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
64%
Sunflower oil
20%
Nattō
Minerals Daily Need Coverage Score
0%
Sunflower oil
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 56)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 11.409g)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō 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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.