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  6. Sunflower seeds vs. Nattō

Sunflower seeds vs. Nattō — In-Depth Nutrition Comparison

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How are Sunflower seeds and Nattō different?

  • Sunflower seeds are higher in Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Folate, Vitamin B3, and Magnesium, however, Nattō is richer in Iron.
  • Daily need coverage for Vitamin E from Sunflower seeds is 234% higher.

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

Infographic

Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Nattō
Nattō
4
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 +182.6%
Contains more CopperCopper +169.9%
Contains more ZincZinc +65%
Contains more PhosphorusPhosphorus +279.3%
Contains more ManganeseManganese +27.6%
Contains more SeleniumSelenium +502.3%
Contains more CalciumCalcium +178.2%
Contains more PotassiumPotassium +13%
Contains more IronIron +63.8%
Contains less SodiumSodium -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" 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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Nattō
Nattō
2
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B2Vitamin B2 +86.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +425.6%
Contains more Vitamin B6Vitamin B6 +934.6%
Contains more FolateFolate +2737.5%
Contains more Vitamin CVitamin C +828.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~57mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Nattō
Nattō
1
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 +367.8%
Contains more CarbsCarbs +57.7%
Contains more OtherOther +59.5%
Contains more WaterWater +1063.2%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +662.5%
Contains more Poly. FatPolyunsaturated fat +272.6%
Contains less Sat. FatSaturated Fat -64.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Nattō Opinion
Calories 584kcal 211kcal Sunflower seeds
Protein 20.78g 19.4g Sunflower seeds
Fats 51.46g 11g Sunflower seeds
Vitamin C 1.4mg 13mg Nattō
Net carbs 11.4g 7.28g Sunflower seeds
Carbs 20g 12.68g Sunflower seeds
Magnesium 325mg 115mg Sunflower seeds
Calcium 78mg 217mg Nattō
Potassium 645mg 729mg Nattō
Iron 5.25mg 8.6mg Nattō
Sugar 2.62g 4.89g Sunflower seeds
Fiber 8.6g 5.4g Sunflower seeds
Copper 1.8mg 0.667mg Sunflower seeds
Zinc 5mg 3.03mg Sunflower seeds
Phosphorus 660mg 174mg Sunflower seeds
Sodium 9mg 7mg Nattō
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.01mg Sunflower seeds
Manganese 1.95mg 1.528mg Sunflower seeds
Selenium 53µg 8.8µg Sunflower seeds
Vitamin B1 1.48mg 0.16mg Sunflower seeds
Vitamin B2 0.355mg 0.19mg Sunflower seeds
Vitamin B3 8.335mg 0mg Sunflower seeds
Vitamin B5 1.13mg 0.215mg Sunflower seeds
Vitamin B6 1.345mg 0.13mg Sunflower seeds
Vitamin K 0µg 23.1µg Nattō
Folate 227µg 8µg Sunflower seeds
Choline 55.1mg 57mg Nattō
Saturated Fat 4.455g 1.591g Nattō
Monounsaturated Fat 18.528g 2.43g Sunflower seeds
Polyunsaturated fat 23.137g 6.21g Sunflower seeds
Tryptophan 0.348mg 0.223mg Sunflower seeds
Threonine 0.928mg 0.813mg Sunflower seeds
Isoleucine 1.139mg 0.931mg Sunflower seeds
Leucine 1.659mg 1.509mg Sunflower seeds
Lysine 0.937mg 1.145mg Nattō
Methionine 0.494mg 0.208mg Sunflower seeds
Phenylalanine 1.169mg 0.941mg Sunflower seeds
Valine 1.315mg 1.018mg Sunflower seeds
Histidine 0.632mg 0.512mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds 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
146%
Sunflower seeds
20%
Nattō
Minerals Daily Need Coverage Score
207%
Sunflower seeds
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.27g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 36)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.5)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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)

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 seeds - 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.