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  6. Black turtle bean vs. Nattō

Black turtle bean vs. Nattō — In-Depth Nutrition Comparison

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How are Black turtle bean and Nattō different?

  • Black turtle bean is higher in Folate, Vitamin B1, Fiber, Phosphorus, Copper, Potassium, and Vitamin B5, however, Nattō is richer in Manganese, Vitamin K, and Vitamin C.
  • Daily need coverage for Folate from Black turtle bean is 109% higher.
  • Black turtle bean contains 6 times more Vitamin B1 than Nattō. While Black turtle bean contains 0.9mg of Vitamin B1, Nattō contains only 0.16mg.

Beans, black turtle, mature seeds, raw and Natto are the varieties used in this article.

Infographic

Black turtle 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Nattō
Nattō
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +105.8%
Contains more CopperCopper +49.9%
Contains more PhosphorusPhosphorus +152.9%
Contains more CalciumCalcium +35.6%
Contains more ZincZinc +37.7%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +52.8%
Contains more SeleniumSelenium +175%
~equal in Iron ~8.6mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Nattō
Nattō
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +462.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +318.1%
Contains more Vitamin B6Vitamin B6 +120%
Contains more FolateFolate +5450%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +312.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.19mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Nattō
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more CarbsCarbs +398.8%
Contains more OtherOther +89.5%
Contains more FatsFats +1122.2%
Contains more WaterWater +400.2%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Nattō
Nattō
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.591 g
Monounsaturated Fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated Fat -85.4%
Contains more Mono. FatMonounsaturated Fat +3015.4%
Contains more Poly. FatPolyunsaturated fat +1504.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle 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 Black turtle bean Nattō Opinion
Calories 339kcal 211kcal Black turtle bean
Protein 21.25g 19.4g Black turtle bean
Fats 0.9g 11g Nattō
Vitamin C 0mg 13mg Nattō
Net carbs 47.75g 7.28g Black turtle bean
Carbs 63.25g 12.68g Black turtle bean
Magnesium 160mg 115mg Black turtle bean
Calcium 160mg 217mg Nattō
Potassium 1500mg 729mg Black turtle bean
Iron 8.7mg 8.6mg Black turtle bean
Sugar 2.12g 4.89g Black turtle bean
Fiber 15.5g 5.4g Black turtle bean
Copper 1mg 0.667mg Black turtle bean
Zinc 2.2mg 3.03mg Nattō
Phosphorus 440mg 174mg Black turtle bean
Sodium 9mg 7mg Nattō
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.01mg Black turtle bean
Manganese 1mg 1.528mg Nattō
Selenium 3.2µg 8.8µg Nattō
Vitamin B1 0.9mg 0.16mg Black turtle bean
Vitamin B2 0.193mg 0.19mg Black turtle bean
Vitamin B3 1.955mg 0mg Black turtle bean
Vitamin B5 0.899mg 0.215mg Black turtle bean
Vitamin B6 0.286mg 0.13mg Black turtle bean
Vitamin K 5.6µg 23.1µg Nattō
Folate 444µg 8µg Black turtle bean
Choline 57mg Nattō
Saturated Fat 0.232g 1.591g Black turtle bean
Monounsaturated Fat 0.078g 2.43g Nattō
Polyunsaturated fat 0.387g 6.21g Nattō
Tryptophan 0.252mg 0.223mg Black turtle bean
Threonine 0.894mg 0.813mg Black turtle bean
Isoleucine 0.938mg 0.931mg Black turtle bean
Leucine 1.697mg 1.509mg Black turtle bean
Lysine 1.459mg 1.145mg Black turtle bean
Methionine 0.32mg 0.208mg Black turtle bean
Phenylalanine 1.149mg 0.941mg Black turtle bean
Valine 1.112mg 1.018mg Black turtle bean
Histidine 0.592mg 0.512mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
60%
Black turtle bean
20%
Nattō
Minerals Daily Need Coverage Score
135%
Black turtle bean
116%
Nattō

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.77g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.359g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 36)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.5)
Which food is richer in vitamins?
Black turtle bean
Black turtle 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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.