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Bean vs Nattō - In-Depth Nutrition Comparison

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A recap on differences between Bean and Nattō

  • Bean has more Folate, Vitamin B1, Fiber, Selenium, Phosphorus, Vitamin B6, Copper, and Potassium, however Nattō is higher in Iron, and Manganese.
  • Bean covers your daily Folate needs 129% more than Nattō.
  • Nattō contains 4 times less Vitamin B1 than Bean. Bean contains 0.713mg of Vitamin B1, while Nattō contains 0.16mg.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Natto.

Infographic

Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
4
:
4
Nattō
Contains more Potassium +91.1%
Contains more Magnesium +53%
Contains more Copper +33.9%
Contains more Phosphorus +136.2%
Contains more Iron +69.6%
Contains more Calcium +92%
Contains more Zinc +32.9%
Contains less Sodium -41.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Potassium +91.1%
Contains more Magnesium +53%
Contains more Copper +33.9%
Contains more Phosphorus +136.2%
Contains more Iron +69.6%
Contains more Calcium +92%
Contains more Zinc +32.9%
Contains less Sodium -41.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
2
Nattō
Contains more Vitamin E +2000%
Contains more Vitamin B1 +345.6%
Contains more Vitamin B2 +11.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +265.1%
Contains more Vitamin B6 +264.6%
Contains more Folate +6462.5%
Contains more Vitamin C +106.3%
Contains more Vitamin K +312.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +345.6%
Contains more Vitamin B2 +11.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +265.1%
Contains more Vitamin B6 +264.6%
Contains more Folate +6462.5%
Contains more Vitamin C +106.3%
Contains more Vitamin K +312.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
20
Nattō
Mineral Summary Score
126
Bean
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
116%
Nattō
Carbohydrates
63%
Bean
13%
Nattō
Fats
6%
Bean
51%
Nattō

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Nattō
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 2.78g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.356g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 23)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.6)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Bean Nattō Opinion
Calories 347 211 Bean
Protein 21.42 19.4 Bean
Fats 1.23 11 Nattō
Vitamin C 6.3 13 Nattō
Carbs 62.55 12.68 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 8.6 Nattō
Calcium 113 217 Nattō
Potassium 1393 729 Bean
Magnesium 176 115 Bean
Sugar 2.11 4.89 Bean
Fiber 15.5 5.4 Bean
Copper 0.893 0.667 Bean
Zinc 2.28 3.03 Nattō
Starch 34.17 Bean
Phosphorus 411 174 Bean
Sodium 12 7 Nattō
Vitamin A 0 0
Vitamin E 0.21 0.01 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.16 Bean
Vitamin B2 0.212 0.19 Bean
Vitamin B3 1.174 0 Bean
Vitamin B5 0.785 0.215 Bean
Vitamin B6 0.474 0.13 Bean
Vitamin B12 0 0
Vitamin K 5.6 23.1 Nattō
Folate 525 8 Bean
Trans Fat 0 0
Saturated Fat 0.235 1.591 Bean
Monounsaturated Fat 0.229 2.43 Nattō
Polyunsaturated fat 0.407 6.21 Nattō
Tryptophan 0.237 0.223 Bean
Threonine 0.81 0.813 Nattō
Isoleucine 0.871 0.931 Nattō
Leucine 1.558 1.509 Bean
Lysine 1.356 1.145 Bean
Methionine 0.259 0.208 Bean
Phenylalanine 1.095 0.941 Bean
Valine 0.998 1.018 Nattō
Histidine 0.556 0.512 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.