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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.

Infographic

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
Contains more Magnesium +182.6%
Contains more Phosphorus +279.3%
Contains more Zinc +65%
Contains more Copper +169.9%
Contains more Calcium +178.2%
Contains more Iron +63.8%
Contains more Potassium +13%
Contains less Sodium -22.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +182.6%
Contains more Phosphorus +279.3%
Contains more Zinc +65%
Contains more Copper +169.9%
Contains more Calcium +178.2%
Contains more Iron +63.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Nattō Opinion
Net carbs 11.4g 7.28g Sunflower seed
Protein 20.78g 19.4g Sunflower seed
Fats 51.46g 11g Sunflower seed
Carbs 20g 12.68g Sunflower seed
Calories 584kcal 211kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 4.89g Sunflower seed
Fiber 8.6g 5.4g Sunflower seed
Calcium 78mg 217mg Nattō
Iron 5.25mg 8.6mg Nattō
Magnesium 325mg 115mg Sunflower seed
Phosphorus 660mg 174mg Sunflower seed
Potassium 645mg 729mg Nattō
Sodium 9mg 7mg Nattō
Zinc 5mg 3.03mg Sunflower seed
Copper 1.8mg 0.667mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.01mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 13mg Nattō
Vitamin B1 1.48mg 0.16mg Sunflower seed
Vitamin B2 0.355mg 0.19mg Sunflower seed
Vitamin B3 8.335mg 0mg Sunflower seed
Vitamin B5 1.13mg 0.215mg Sunflower seed
Vitamin B6 1.345mg 0.13mg Sunflower seed
Folate 227µg 8µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 23.1µg Nattō
Tryptophan 0.348mg 0.223mg Sunflower seed
Threonine 0.928mg 0.813mg Sunflower seed
Isoleucine 1.139mg 0.931mg Sunflower seed
Leucine 1.659mg 1.509mg Sunflower seed
Lysine 0.937mg 1.145mg Nattō
Methionine 0.494mg 0.208mg Sunflower seed
Phenylalanine 1.169mg 0.941mg Sunflower seed
Valine 1.315mg 1.018mg Sunflower seed
Histidine 0.632mg 0.512mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 1.591g Nattō
Monounsaturated Fat 18.528g 2.43g Sunflower seed
Polyunsaturated fat 23.137g 6.21g Sunflower seed

Which food is preferable for your diet?

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

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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

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.

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.