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Sunflower seed vs Nattō - In-Depth Nutrition Comparison

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How are Sunflower seed and Nattō different?

  • Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Folate, and Magnesium, however Nattō is richer in Vitamin B3, and Iron.
  • Daily need coverage for Vitamin E from Sunflower seed is 234% higher.
  • Sunflower seed contains 28 times more Folate than Nattō. While Sunflower seed contains 227µg of Folate, Nattō contains only 8µg.

Seeds, sunflower seed kernels, dried and Natto are the varieties used in this article.

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Sunflower seed 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
:
4
Nattō
Contains more Magnesium +182.6%
Contains more Copper +169.9%
Contains more Zinc +65%
Contains more Phosphorus +279.3%
Contains more Iron +63.8%
Contains more Calcium +178.2%
Contains more Potassium +13%
Contains less Sodium -22.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Magnesium +182.6%
Contains more Copper +169.9%
Contains more Zinc +65%
Contains more Phosphorus +279.3%
Contains more Iron +63.8%
Contains more Calcium +178.2%
Contains more Potassium +13%
Contains less Sodium -22.2%

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
:
2
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +351600%
Contains more Vitamin B1 +825%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +425.6%
Contains more Vitamin B6 +934.6%
Contains more Folate +2737.5%
Contains more Vitamin C +828.6%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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 A +∞%
Contains more Vitamin E +351600%
Contains more Vitamin B1 +825%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +425.6%
Contains more Vitamin B6 +934.6%
Contains more Folate +2737.5%
Contains more Vitamin C +828.6%
Contains more Vitamin K +∞%

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
156
Sunflower seed
20
Nattō
Mineral Summary Score
191
Sunflower seed
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
125%
Sunflower seed
116%
Nattō
Carbohydrates
20%
Sunflower seed
13%
Nattō
Fats
238%
Sunflower seed
51%
Nattō

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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 is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 2.27g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 36)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.5)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 2.864g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Sunflower seed Nattō Opinion
Calories 584 211 Sunflower seed
Protein 20.78 19.4 Sunflower seed
Fats 51.46 11 Sunflower seed
Vitamin C 1.4 13 Nattō
Carbs 20 12.68 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 8.6 Nattō
Calcium 78 217 Nattō
Potassium 645 729 Nattō
Magnesium 325 115 Sunflower seed
Sugar 2.62 4.89 Sunflower seed
Fiber 8.6 5.4 Sunflower seed
Copper 1.8 0.667 Sunflower seed
Zinc 5 3.03 Sunflower seed
Starch
Phosphorus 660 174 Sunflower seed
Sodium 9 7 Nattō
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 0.01 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.16 Sunflower seed
Vitamin B2 0.355 0.19 Sunflower seed
Vitamin B3 8.335 0 Sunflower seed
Vitamin B5 1.13 0.215 Sunflower seed
Vitamin B6 1.345 0.13 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 23.1 Nattō
Folate 227 8 Sunflower seed
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 1.591 Nattō
Monounsaturated Fat 18.528 2.43 Sunflower seed
Polyunsaturated fat 23.137 6.21 Sunflower seed
Tryptophan 0.348 0.223 Sunflower seed
Threonine 0.928 0.813 Sunflower seed
Isoleucine 1.139 0.931 Sunflower seed
Leucine 1.659 1.509 Sunflower seed
Lysine 0.937 1.145 Nattō
Methionine 0.494 0.208 Sunflower seed
Phenylalanine 1.169 0.941 Sunflower seed
Valine 1.315 1.018 Sunflower seed
Histidine 0.632 0.512 Sunflower seed
Fructose

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.