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  6. Nattō vs. Chia seeds

Nattō vs. Chia seeds — In-Depth Nutrition Comparison

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How are nattō and chia seeds different?

  • Chia seeds have more fiber, phosphorus, selenium, vitamin B3, magnesium, manganese, calcium, vitamin B1, fats, and copper than nattō.
  • Daily need coverage for fiber for chia seeds is 116% higher.
  • Chia seeds have a lower glycemic index (15) than nattō (56).

Natto and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Nattō vs Chia seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Nattō
Nattō
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +79.1%
Contains more IronIron +11.4%
Contains less SodiumSodium -56.3%
Contains more MagnesiumMagnesium +191.3%
Contains more CalciumCalcium +190.8%
Contains more CopperCopper +38.5%
Contains more ZincZinc +51.2%
Contains more PhosphorusPhosphorus +394.3%
Contains more ManganeseManganese +78.2%
Contains more SeleniumSelenium +527.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Nattō
Nattō
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin CVitamin C +712.5%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +512.5%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Fiber 5.4g 34.4g 116%
Polyunsaturated fat 6.21g 23.665g 116%
Phosphorus 174mg 860mg 98%
Selenium 8.8µg 55.2µg 84%
Vitamin B3 0mg 8.83mg 55%
Magnesium 115mg 335mg 52%
Manganese 1.528mg 2.723mg 52%
Calcium 217mg 631mg 41%
Vitamin B1 0.16mg 0.62mg 38%
Omega-6 (Linoleic acid) 5.835g 34%
Fats 11g 30.74g 30%
Copper 0.667mg 0.924mg 29%
Vitamin K 23.1µg 19%
Calories 211kcal 486kcal 14%
Zinc 3.03mg 4.58mg 14%
Vitamin C 13mg 1.6mg 13%
Iron 8.6mg 7.72mg 11%
Carbs 12.68g 42.12g 10%
Vitamin B6 0.13mg 10%
Folate 8µg 49µg 10%
Choline 57mg 10%
Potassium 729mg 407mg 9%
Saturated fat 1.591g 3.33g 8%
Protein 19.4g 16.54g 6%
Vitamin B5 0.215mg 4%
Vitamin E 0.01mg 0.5mg 3%
Vitamin B2 0.19mg 0.17mg 2%
Protein per 100 calories 9.2g 3.4g N/A
Calories per 10 g protein 109kcal 294kcal N/A
Weight per 100 calories 47g 21g N/A
Unsaturated / Saturated Fat ratio 5.4 7.8 N/A
Net carbs 7.28g 7.72g N/A
Sugar 4.89g N/A
Sodium 7mg 16mg 0%
Trans fat 0g 0.14g N/A
Monounsaturated fat 2.43g 2.309g 0%
Tryptophan 0.223mg 0.436mg 0%
Threonine 0.813mg 0.709mg 0%
Isoleucine 0.931mg 0.801mg 0%
Leucine 1.509mg 1.371mg 0%
Lysine 1.145mg 0.97mg 0%
Methionine 0.208mg 0.588mg 0%
Phenylalanine 0.941mg 1.016mg 0%
Valine 1.018mg 0.95mg 0%
Histidine 0.512mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +17.3%
Contains more WaterWater +848.6%
Contains more FatsFats +179.5%
Contains more CarbsCarbs +232.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -52.2%
Contains more Poly. FatPolyunsaturated fat +281.1%
~equal in Monounsaturated fat ~2.309g

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.