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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 Magnesium +53%
Contains more Phosphorus +136.2%
Contains more Potassium +91.1%
Contains more Copper +33.9%
Contains more Calcium +92%
Contains more Iron +69.6%
Contains less Sodium -41.7%
Contains more Zinc +32.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +53%
Contains more Phosphorus +136.2%
Contains more Potassium +91.1%
Contains more Copper +33.9%
Contains more Calcium +92%
Contains more Iron +69.6%
Contains less Sodium -41.7%
Contains more Zinc +32.9%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 +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%

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

All nutrients comparison - raw data values

Nutrient Bean Nattō Opinion
Net carbs 47.05g 7.28g Bean
Protein 21.42g 19.4g Bean
Fats 1.23g 11g Nattō
Carbs 62.55g 12.68g Bean
Calories 347kcal 211kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 4.89g Bean
Fiber 15.5g 5.4g Bean
Calcium 113mg 217mg Nattō
Iron 5.07mg 8.6mg Nattō
Magnesium 176mg 115mg Bean
Phosphorus 411mg 174mg Bean
Potassium 1393mg 729mg Bean
Sodium 12mg 7mg Nattō
Zinc 2.28mg 3.03mg Nattō
Copper 0.893mg 0.667mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg 0.01mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 13mg Nattō
Vitamin B1 0.713mg 0.16mg Bean
Vitamin B2 0.212mg 0.19mg Bean
Vitamin B3 1.174mg 0mg Bean
Vitamin B5 0.785mg 0.215mg Bean
Vitamin B6 0.474mg 0.13mg Bean
Folate 525µg 8µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 23.1µg Nattō
Tryptophan 0.237mg 0.223mg Bean
Threonine 0.81mg 0.813mg Nattō
Isoleucine 0.871mg 0.931mg Nattō
Leucine 1.558mg 1.509mg Bean
Lysine 1.356mg 1.145mg Bean
Methionine 0.259mg 0.208mg Bean
Phenylalanine 1.095mg 0.941mg Bean
Valine 0.998mg 1.018mg Nattō
Histidine 0.556mg 0.512mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 1.591g Bean
Monounsaturated Fat 0.229g 2.43g Nattō
Polyunsaturated fat 0.407g 6.21g Nattō

Which food is preferable for your diet?

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

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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

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.

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.