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  6. Nattō vs. Black gram

Nattō vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between Nattō and Black gram?

  • Nattō is higher in Iron, Copper, Manganese, Zinc, Vitamin K, Calcium, Potassium, Vitamin C, and Magnesium, yet Black gram is higher in Folate.
  • Nattō's daily need coverage for Iron is 86% more.
  • Nattō has 13 times more Vitamin C than Black gram. While Nattō has 13mg of Vitamin C, Black gram has only 1mg.

We used Natto and Mungo beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Nattō vs Black gram 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
9
:
0
Black gram
Black gram
Contains more Calcium +309.4%
Contains more Iron +391.4%
Contains more Magnesium +82.5%
Contains more Phosphorus +11.5%
Contains more Potassium +215.6%
Contains more Zinc +265.1%
Contains more Copper +379.9%
Contains more Manganese +270.9%
Contains more Selenium +252%
Equal in Sodium - 7
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +309.4%
Contains more Iron +391.4%
Contains more Magnesium +82.5%
Contains more Phosphorus +11.5%
Contains more Potassium +215.6%
Contains more Zinc +265.1%
Contains more Copper +379.9%
Contains more Manganese +270.9%
Contains more Selenium +252%
Equal in Sodium - 7

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
5
:
5
Black gram
Black gram
Contains more Vitamin C +1200%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B6 +124.1%
Contains more Vitamin K +755.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +101.4%
Contains more Folate +1075%
Equal in Vitamin B1 - 0.15
Nattō
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B6 +124.1%
Contains more Vitamin K +755.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +101.4%
Contains more Folate +1075%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
:
2
Black gram
Black gram
Contains more Protein +157.3%
Contains more Fats +1900%
Contains more Other +79.2%
Contains more Carbs +44.6%
Contains more Water +31.8%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Protein +157.3%
Contains more Fats +1900%
Contains more Other +79.2%
Contains more Carbs +44.6%
Contains more Water +31.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +8279.3%
Contains more Polyunsaturated fat +1629.8%
Contains less Saturated Fat -97.6%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +8279.3%
Contains more Polyunsaturated fat +1629.8%
Contains less Saturated Fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Black gram Opinion
Net carbs 7.28g 11.94g Black gram
Protein 19.4g 7.54g Nattō
Fats 11g 0.55g Nattō
Carbs 12.68g 18.34g Black gram
Calories 211kcal 105kcal Nattō
Sugar 4.89g 2.01g Black gram
Fiber 5.4g 6.4g Black gram
Calcium 217mg 53mg Nattō
Iron 8.6mg 1.75mg Nattō
Magnesium 115mg 63mg Nattō
Phosphorus 174mg 156mg Nattō
Potassium 729mg 231mg Nattō
Sodium 7mg 7mg
Zinc 3.03mg 0.83mg Nattō
Copper 0.667mg 0.139mg Nattō
Manganese 1.528mg 0.412mg Nattō
Selenium 8.8µg 2.5µg Nattō
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.01mg 0.15mg Black gram
Vitamin C 13mg 1mg Nattō
Vitamin B1 0.16mg 0.15mg Nattō
Vitamin B2 0.19mg 0.075mg Nattō
Vitamin B3 0mg 1.5mg Black gram
Vitamin B5 0.215mg 0.433mg Black gram
Vitamin B6 0.13mg 0.058mg Nattō
Folate 8µg 94µg Black gram
Vitamin K 23.1µg 2.7µg Nattō
Tryptophan 0.223mg 0.078mg Nattō
Threonine 0.813mg 0.262mg Nattō
Isoleucine 0.931mg 0.385mg Nattō
Leucine 1.509mg 0.625mg Nattō
Lysine 1.145mg 0.5mg Nattō
Methionine 0.208mg 0.11mg Nattō
Phenylalanine 0.941mg 0.44mg Nattō
Valine 1.018mg 0.423mg Nattō
Histidine 0.512mg 0.211mg Nattō
Saturated Fat 1.591g 0.038g Black gram
Monounsaturated Fat 2.43g 0.029g Nattō
Polyunsaturated fat 6.21g 0.359g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Black gram
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
20%
Nattō
17%
Black gram
Minerals Daily Need Coverage Score
116%
Nattō
35%
Black gram

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.88g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.553g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 13)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.