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Kidney beans vs. Nattō — In-Depth Nutrition Comparison

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Differences between Kidney beans and Nattō

  • Kidney beans has more Folate, while Nattō has more Iron, Copper, Manganese, Zinc, Calcium, Magnesium, Selenium, Vitamin C, and Vitamin K.
  • Nattō's daily need coverage for Iron is 80% higher.
  • Nattō contains 16 times less Folate than Kidney beans. Kidney beans contains 130µg of Folate, while Nattō contains 8µg.

The food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Natto.

Infographic

Kidney beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -85.7%
Contains more Calcium +520%
Contains more Iron +287.4%
Contains more Magnesium +173.8%
Contains more Phosphorus +26.1%
Contains more Potassium +80%
Contains more Zinc +203%
Contains more Copper +208.8%
Contains more Manganese +255.3%
Contains more Selenium +700%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains less Sodium -85.7%
Contains more Calcium +520%
Contains more Iron +287.4%
Contains more Magnesium +173.8%
Contains more Phosphorus +26.1%
Contains more Potassium +80%
Contains more Zinc +203%
Contains more Copper +208.8%
Contains more Manganese +255.3%
Contains more Selenium +700%

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.
:
4
Nattō
Contains more Vitamin E +200%
Contains more Vitamin B3 +∞%
Contains more Folate +1525%
Contains more Vitamin C +983.3%
Contains more Vitamin B2 +227.6%
Contains more Vitamin K +175%
Equal in Vitamin B1 - 0.16
Equal in Vitamin B5 - 0.215
Equal in Vitamin B6 - 0.13
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% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 E +200%
Contains more Vitamin B3 +∞%
Contains more Folate +1525%
Contains more Vitamin C +983.3%
Contains more Vitamin B2 +227.6%
Contains more Vitamin K +175%
Equal in Vitamin B1 - 0.16
Equal in Vitamin B5 - 0.215
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +79.8%
Contains more Water +21.7%
Contains more Protein +123.8%
Contains more Fats +2100%
Contains more Other +74.3%
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
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 Carbs +79.8%
Contains more Water +21.7%
Contains more Protein +123.8%
Contains more Fats +2100%
Contains more Other +74.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.4%
Contains more Monounsaturated Fat +6130.8%
Contains more Polyunsaturated fat +2133.8%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -95.4%
Contains more Monounsaturated Fat +6130.8%
Contains more Polyunsaturated fat +2133.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Nattō Opinion
Net carbs 16.4g 7.28g Kidney beans
Protein 8.67g 19.4g Nattō
Fats 0.5g 11g Nattō
Carbs 22.8g 12.68g Kidney beans
Calories 127kcal 211kcal Nattō
Sugar 0.32g 4.89g Kidney beans
Fiber 6.4g 5.4g Kidney beans
Calcium 35mg 217mg Nattō
Iron 2.22mg 8.6mg Nattō
Magnesium 42mg 115mg Nattō
Phosphorus 138mg 174mg Nattō
Potassium 405mg 729mg Nattō
Sodium 1mg 7mg Kidney beans
Zinc 1mg 3.03mg Nattō
Copper 0.216mg 0.667mg Nattō
Manganese 0.43mg 1.528mg Nattō
Selenium 1.1µg 8.8µg Nattō
Vitamin E 0.03mg 0.01mg Kidney beans
Vitamin C 1.2mg 13mg Nattō
Vitamin B1 0.16mg 0.16mg
Vitamin B2 0.058mg 0.19mg Nattō
Vitamin B3 0.578mg 0mg Kidney beans
Vitamin B5 0.22mg 0.215mg Kidney beans
Vitamin B6 0.12mg 0.13mg Nattō
Folate 130µg 8µg Kidney beans
Vitamin K 8.4µg 23.1µg Nattō
Tryptophan 0.104mg 0.223mg Nattō
Threonine 0.319mg 0.813mg Nattō
Isoleucine 0.41mg 0.931mg Nattō
Leucine 0.736mg 1.509mg Nattō
Lysine 0.607mg 1.145mg Nattō
Methionine 0.113mg 0.208mg Nattō
Phenylalanine 0.511mg 0.941mg Nattō
Valine 0.5mg 1.018mg Nattō
Histidine 0.238mg 0.512mg Nattō
Saturated Fat 0.073g 1.591g Kidney beans
Monounsaturated Fat 0.039g 2.43g Nattō
Polyunsaturated fat 0.278g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Kidney beans
20%
Nattō
Minerals Daily Need Coverage Score
38%
Kidney beans
116%
Nattō

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 1.518g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 34)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.