Bean raw vs. Nattō — In-Depth Nutrition Comparison
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A recap on differences between bean raw and nattō
- Bean raw has more folate, vitamin B1, fiber, selenium, phosphorus, vitamin B6, copper, and potassium; however, nattō is higher in iron and manganese.
- Bean raw covers your daily folate needs 129% more than nattō.
- Nattō contains 4 times less vitamin B1 than bean raw. Bean raw contains 0.713mg of vitamin B1, while nattō contains 0.16mg.
- The glycemic index of nattō is higher.
Food varieties used in this article are Beans, pinto, mature seeds, raw and Natto.
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 more MagnesiumMagnesium | +53% |
| Contains more PotassiumPotassium | +91.1% |
| Contains more CopperCopper | +33.9% |
| Contains more PhosphorusPhosphorus | +136.2% |
| Contains more SeleniumSelenium | +217% |
| Contains more CalciumCalcium | +92% |
| Contains more IronIron | +69.6% |
| Contains more ZincZinc | +32.9% |
| Contains less SodiumSodium | -41.7% |
| Contains more ManganeseManganese | +33.1% |
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.
| Contains more Vitamin EVitamin E | +2000% |
| Contains more Vitamin B1Vitamin B1 | +345.6% |
| Contains more Vitamin B2Vitamin B2 | +11.6% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +265.1% |
| Contains more Vitamin B6Vitamin B6 | +264.6% |
| Contains more FolateFolate | +6462.5% |
| Contains more CholineCholine | +16.1% |
| Contains more Vitamin CVitamin C | +106.3% |
| Contains more Vitamin KVitamin K | +312.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +393.3% |
| Contains more OtherOther | +82.6% |
| Contains more FatsFats | +794.3% |
| Contains more WaterWater | +385.6% |
~equal in
Protein
~19.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.2% |
| Contains more Mono. FatMonounsaturated fat | +961.1% |
| Contains more Poly. FatPolyunsaturated fat | +1425.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 525µg | 8µg | 129% |
| Vitamin B1 | 0.713mg | 0.16mg | 46% |
| Iron | 5.07mg | 8.6mg | 44% |
| Fiber | 15.5g | 5.4g | 40% |
| Polyunsaturated fat | 0.407g | 6.21g | 39% |
| Selenium | 27.9µg | 8.8µg | 35% |
| Phosphorus | 411mg | 174mg | 34% |
| Vitamin B6 | 0.474mg | 0.13mg | 26% |
| Copper | 0.893mg | 0.667mg | 25% |
| Potassium | 1393mg | 729mg | 20% |
| Carbs | 62.55g | 12.68g | 17% |
| Manganese | 1.148mg | 1.528mg | 17% |
| Fats | 1.23g | 11g | 15% |
| Magnesium | 176mg | 115mg | 15% |
| Vitamin K | 5.6µg | 23.1µg | 15% |
| Starch | 34.17g | 14% | |
| Vitamin B5 | 0.785mg | 0.215mg | 11% |
| Calcium | 113mg | 217mg | 10% |
| Vitamin B3 | 1.174mg | 0mg | 7% |
| Calories | 347kcal | 211kcal | 7% |
| Vitamin C | 6.3mg | 13mg | 7% |
| Zinc | 2.28mg | 3.03mg | 7% |
| Monounsaturated fat | 0.229g | 2.43g | 6% |
| Saturated fat | 0.235g | 1.591g | 6% |
| Protein | 21.42g | 19.4g | 4% |
| Choline | 66.2mg | 57mg | 2% |
| Vitamin B2 | 0.212mg | 0.19mg | 2% |
| Vitamin E | 0.21mg | 0.01mg | 1% |
| Net carbs | 47.05g | 7.28g | N/A |
| Sugar | 2.11g | 4.89g | N/A |
| Sodium | 12mg | 7mg | 0% |
| Tryptophan | 0.237mg | 0.223mg | 0% |
| Threonine | 0.81mg | 0.813mg | 0% |
| Isoleucine | 0.871mg | 0.931mg | 0% |
| Leucine | 1.558mg | 1.509mg | 0% |
| Lysine | 1.356mg | 1.145mg | 0% |
| Methionine | 0.259mg | 0.208mg | 0% |
| Phenylalanine | 1.095mg | 0.941mg | 0% |
| Valine | 0.998mg | 1.018mg | 0% |
| Histidine | 0.556mg | 0.512mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
20%
Minerals Daily Need Coverage Score
131%
116%
Comparison summary
Which food contains less Sodium?
Nattō contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 2.78g)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 1.356g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 23)
Which food is cheaper?
Bean raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.