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Adzuki bean vs Nattō - In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Nattō

  • Adzuki bean has more Folate, Copper, Phosphorus, Fiber, Vitamin B5, Vitamin B1, Zinc, and Vitamin B6, however Nattō has more Iron, and Vitamin B3.
  • Daily need coverage for Folate from Adzuki bean is 154% higher.
  • Nattō has 7 times less Vitamin B5 than Adzuki bean. Adzuki bean has 1.471mg of Vitamin B5, while Nattō has 0.215mg.

Food types used in this article are Beans, adzuki, mature seeds, raw and Natto.

Infographic

Adzuki 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
Contains more Potassium +72%
Contains more Magnesium +10.4%
Contains more Copper +64%
Contains more Zinc +66.3%
Contains more Phosphorus +119%
Contains less Sodium -28.6%
Contains more Iron +72.7%
Contains more Calcium +228.8%
Equal in Magnesium - 115
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Potassium +72%
Contains more Magnesium +10.4%
Contains more Copper +64%
Contains more Zinc +66.3%
Contains more Phosphorus +119%
Contains less Sodium -28.6%
Contains more Iron +72.7%
Contains more Calcium +228.8%
Equal in Magnesium - 115

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
:
3
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B1 +184.4%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +584.2%
Contains more Vitamin B6 +170%
Contains more Folate +7675%
Contains more Vitamin C +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
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 A +∞%
Contains more Vitamin B1 +184.4%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +584.2%
Contains more Vitamin B6 +170%
Contains more Folate +7675%
Contains more Vitamin C +∞%

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
71
Adzuki bean
20
Nattō
Mineral Summary Score
134
Adzuki 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
119%
Adzuki bean
116%
Nattō
Carbohydrates
63%
Adzuki bean
13%
Nattō
Fats
2%
Adzuki 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.
Adzuki bean Nattō
Lower in Sugar ok
Lower in Sodium 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
Adzuki 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 is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.4g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 30)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.1)
Which food is richer in vitamins?
Adzuki bean
Adzuki 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 Adzuki bean Nattō Opinion
Calories 329 211 Adzuki bean
Protein 19.87 19.4 Adzuki bean
Fats 0.53 11 Nattō
Vitamin C 0 13 Nattō
Carbs 62.9 12.68 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 8.6 Nattō
Calcium 66 217 Nattō
Potassium 1254 729 Adzuki bean
Magnesium 127 115 Adzuki bean
Sugar 4.89 Adzuki bean
Fiber 12.7 5.4 Adzuki bean
Copper 1.094 0.667 Adzuki bean
Zinc 5.04 3.03 Adzuki bean
Starch
Phosphorus 381 174 Adzuki bean
Sodium 5 7 Adzuki bean
Vitamin A 17 0 Adzuki bean
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.455 0.16 Adzuki bean
Vitamin B2 0.22 0.19 Adzuki bean
Vitamin B3 2.63 0 Adzuki bean
Vitamin B5 1.471 0.215 Adzuki bean
Vitamin B6 0.351 0.13 Adzuki bean
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 622 8 Adzuki bean
Trans Fat 0 0
Saturated Fat 0.191 1.591 Adzuki bean
Monounsaturated Fat 0.05 2.43 Nattō
Polyunsaturated fat 0.113 6.21 Nattō
Tryptophan 0.191 0.223 Nattō
Threonine 0.674 0.813 Nattō
Isoleucine 0.791 0.931 Nattō
Leucine 1.668 1.509 Adzuki bean
Lysine 1.497 1.145 Adzuki bean
Methionine 0.21 0.208 Adzuki bean
Phenylalanine 1.052 0.941 Adzuki bean
Valine 1.023 1.018 Adzuki bean
Histidine 0.524 0.512 Adzuki bean
Fructose

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.