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  6. Nattō vs. Sesame

Nattō vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between nattō and sesame?

  • Nattō has less copper, calcium, iron, phosphorus, magnesium, vitamin B1, vitamin B6, selenium, zinc, and manganese than sesame.
  • Sesame's daily need coverage for copper is 379% higher.

We used Natto and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Nattō vs Sesame 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.
Nattō
Nattō
2
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%
Sesame
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +55.8%
Contains less SodiumSodium -36.4%
Contains more MagnesiumMagnesium +205.2%
Contains more CalciumCalcium +349.3%
Contains more IronIron +69.2%
Contains more CopperCopper +512%
Contains more ZincZinc +155.8%
Contains more PhosphorusPhosphorus +261.5%
Contains more ManganeseManganese +61%
Contains more SeleniumSelenium +290.9%

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.
Nattō
Nattō
3
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%
Sesame
Sesame
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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +330%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +394.4%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +507.7%
Contains more FolateFolate +1112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Sesame DV% diff.
Copper 0.667mg 4.082mg 379%
Polyunsaturated fat 6.21g 21.773g 104%
Calcium 217mg 975mg 76%
Iron 8.6mg 14.55mg 74%
Phosphorus 174mg 629mg 65%
Fats 11g 49.67g 59%
Magnesium 115mg 351mg 56%
Vitamin B1 0.16mg 0.791mg 53%
Vitamin B6 0.13mg 0.79mg 51%
Selenium 8.8µg 34.4µg 47%
Zinc 3.03mg 7.75mg 43%
Manganese 1.528mg 2.46mg 41%
Monounsaturated fat 2.43g 18.759g 41%
Vitamin B3 0mg 4.515mg 28%
Fiber 5.4g 11.8g 26%
Saturated fat 1.591g 6.957g 24%
Folate 8µg 97µg 22%
Vitamin K 23.1µg 0µg 19%
Calories 211kcal 573kcal 18%
Vitamin C 13mg 0mg 14%
Potassium 729mg 468mg 8%
Choline 57mg 25.6mg 6%
Carbs 12.68g 23.45g 4%
Vitamin B2 0.19mg 0.247mg 4%
Protein 19.4g 17.73g 3%
Vitamin B5 0.215mg 0.05mg 3%
Vitamin E 0.01mg 0.25mg 2%
Protein per 100 calories 9.2g 3.1g N/A
Calories per 10 g protein 109kcal 323kcal N/A
Weight per 100 calories 47g 17g N/A
Unsaturated / Saturated Fat ratio 5.4 5.8 N/A
Net carbs 7.28g 11.65g N/A
Sugar 4.89g 0.3g N/A
Sodium 7mg 11mg 0%
Tryptophan 0.223mg 0.388mg 0%
Threonine 0.813mg 0.736mg 0%
Isoleucine 0.931mg 0.763mg 0%
Leucine 1.509mg 1.358mg 0%
Lysine 1.145mg 0.569mg 0%
Methionine 0.208mg 0.586mg 0%
Phenylalanine 0.941mg 0.94mg 0%
Valine 1.018mg 0.99mg 0%
Histidine 0.512mg 0.522mg 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
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1073.1%
Contains more FatsFats +351.5%
Contains more CarbsCarbs +84.9%
Contains more OtherOther +134.7%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +672%
Contains more Poly. FatPolyunsaturated fat +250.6%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.