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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
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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 Magnesium +39.1%
Contains more Phosphorus +152.9%
Contains more Potassium +105.8%
Contains more Copper +49.9%
Contains more Calcium +35.6%
Contains less Sodium -22.2%
Contains more Zinc +37.7%
Equal in Iron - 8.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +39.1%
Contains more Phosphorus +152.9%
Contains more Potassium +105.8%
Contains more Copper +49.9%
Contains more Calcium +35.6%
Contains less Sodium -22.2%
Contains more Zinc +37.7%
Equal in Iron - 8.6

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
:
2
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +318.1%
Contains more Vitamin B6 +120%
Contains more Folate +5450%
Contains more Vitamin C +∞%
Contains more Vitamin K +312.5%
Equal in Vitamin B2 - 0.19
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 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 A +∞%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +318.1%
Contains more Vitamin B6 +120%
Contains more Folate +5450%
Contains more Vitamin C +∞%
Contains more Vitamin K +312.5%
Equal in Vitamin B2 - 0.19

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.
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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Nattō Opinion
Net carbs 47.75g 7.28g Black turtle bean
Protein 21.25g 19.4g Black turtle bean
Fats 0.9g 11g Nattō
Carbs 63.25g 12.68g Black turtle bean
Calories 339kcal 211kcal Black turtle bean
Starch g g
Fructose g g
Sugar 2.12g 4.89g Black turtle bean
Fiber 15.5g 5.4g Black turtle bean
Calcium 160mg 217mg Nattō
Iron 8.7mg 8.6mg Black turtle bean
Magnesium 160mg 115mg Black turtle bean
Phosphorus 440mg 174mg Black turtle bean
Potassium 1500mg 729mg Black turtle bean
Sodium 9mg 7mg Nattō
Zinc 2.2mg 3.03mg Nattō
Copper 1mg 0.667mg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.01mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 13mg 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
Folate 444µg 8µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 23.1µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.232g 1.591g Black turtle bean
Monounsaturated Fat 0.078g 2.43g Nattō
Polyunsaturated fat 0.387g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle 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
65
Black turtle bean
20
Nattō
Mineral Summary Score
150
Black turtle 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
128%
Black turtle bean
116%
Nattō
Carbohydrates
63%
Black turtle bean
13%
Nattō
Fats
4%
Black turtle bean
51%
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 minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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)

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. 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.