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Adzuki bean vs Nattō - In-Depth Nutrition Comparison

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A recap on differences between Adzuki bean and Nattō

  • Adzuki bean has more Folate, however Nattō is higher in Iron, Manganese, Copper, Calcium, Magnesium, Vitamin C, Selenium, Zinc, and Vitamin B2.
  • Nattō covers your daily Iron needs 83% more than Adzuki bean.
  • Nattō contains 15 times less Folate than Adzuki bean. Adzuki bean contains 121µg of Folate, while Nattō contains 8µg.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Natto.

Infographic

Adzuki bean vs Nattō 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +675%
Contains more Iron +330%
Contains more Magnesium +121.2%
Contains more Potassium +37%
Contains less Sodium -12.5%
Contains more Zinc +71.2%
Contains more Copper +123.8%
Equal in Phosphorus - 174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Calcium +675%
Contains more Iron +330%
Contains more Magnesium +121.2%
Contains more Potassium +37%
Contains less Sodium -12.5%
Contains more Zinc +71.2%
Contains more Copper +123.8%
Equal in Phosphorus - 174

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
:
6
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +100%
Contains more Folate +1412.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.1%
Contains more Vitamin B2 +196.9%
Contains more Vitamin B6 +35.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
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 A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +100%
Contains more Folate +1412.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.1%
Contains more Vitamin B2 +196.9%
Contains more Vitamin B6 +35.4%

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
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Nattō Opinion
Net carbs 17.47g 7.28g Adzuki bean
Protein 7.52g 19.4g Nattō
Fats 0.1g 11g Nattō
Carbs 24.77g 12.68g Adzuki bean
Calories 128kcal 211kcal Nattō
Starch g g
Fructose g g
Sugar g 4.89g Adzuki bean
Fiber 7.3g 5.4g Adzuki bean
Calcium 28mg 217mg Nattō
Iron 2mg 8.6mg Nattō
Magnesium 52mg 115mg Nattō
Phosphorus 168mg 174mg Nattō
Potassium 532mg 729mg Nattō
Sodium 8mg 7mg Nattō
Zinc 1.77mg 3.03mg Nattō
Copper 0.298mg 0.667mg Nattō
Vitamin A 6IU 0IU Adzuki bean
Vitamin E mg 0.01mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.115mg 0.16mg Nattō
Vitamin B2 0.064mg 0.19mg Nattō
Vitamin B3 0.717mg 0mg Adzuki bean
Vitamin B5 0.43mg 0.215mg Adzuki bean
Vitamin B6 0.096mg 0.13mg Nattō
Folate 121µg 8µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg 23.1µg Nattō
Tryptophan 0.072mg 0.223mg Nattō
Threonine 0.255mg 0.813mg Nattō
Isoleucine 0.3mg 0.931mg Nattō
Leucine 0.632mg 1.509mg Nattō
Lysine 0.567mg 1.145mg Nattō
Methionine 0.079mg 0.208mg Nattō
Phenylalanine 0.398mg 0.941mg Nattō
Valine 0.387mg 1.018mg Nattō
Histidine 0.198mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 1.591g Adzuki bean
Monounsaturated Fat 0.009g 2.43g Nattō
Polyunsaturated fat 0.021g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki 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
16
Adzuki bean
20
Nattō
Mineral Summary Score
49
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
45%
Adzuki bean
116%
Nattō
Carbohydrates
25%
Adzuki bean
13%
Nattō
Fats
0%
Adzuki bean
51%
Nattō

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.555g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.1)
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

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/173728/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.