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  6. Sesame vs. Nattō

Sesame vs. Nattō — In-Depth Nutrition Comparison

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What are the main differences between sesame and nattō?

  • 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.
  • Sesame has 6 times more vitamin B6 than nattō. Sesame has 0.79mg of vitamin B6, while nattō has 0.13mg.

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

Infographic

Sesame 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.
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%
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%
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%
Contains more PotassiumPotassium +55.8%
Contains less SodiumSodium -36.4%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +330%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +351.5%
Contains more CarbsCarbs +84.9%
Contains more OtherOther +134.7%
Contains more WaterWater +1073.1%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +672%
Contains more Poly. FatPolyunsaturated fat +250.6%
Contains less Sat. FatSaturated fat -77.1%

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