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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.

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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
:
3
Nattō
Contains more Potassium +105.8%
Contains more Magnesium +39.1%
Contains more Copper +49.9%
Contains more Phosphorus +152.9%
Contains more Calcium +35.6%
Contains more Zinc +37.7%
Contains less Sodium -22.2%
Equal in Iron - 8.6
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Potassium +105.8%
Contains more Magnesium +39.1%
Contains more Copper +49.9%
Contains more Phosphorus +152.9%
Contains more Calcium +35.6%
Contains more Zinc +37.7%
Contains less Sodium -22.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
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 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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
128%
Black turtle bean
116%
Nattō
Carbohydrates
63%
Black turtle bean
13%
Nattō
Fats
4%
Black turtle bean
51%
Nattō

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food contains less Sugars?
Black turtle bean
Black turtle bean contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black turtle bean Nattō Opinion
Calories 339 211 Black turtle bean
Protein 21.25 19.4 Black turtle bean
Fats 0.9 11 Nattō
Vitamin C 0 13 Nattō
Carbs 63.25 12.68 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 8.6 Black turtle bean
Calcium 160 217 Nattō
Potassium 1500 729 Black turtle bean
Magnesium 160 115 Black turtle bean
Sugars 2.12 4.89 Black turtle bean
Fiber 15.5 5.4 Black turtle bean
Copper 1 0.667 Black turtle bean
Zinc 2.2 3.03 Nattō
Starch
Phosphorus 440 174 Black turtle bean
Sodium 9 7 Nattō
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 0.01 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.16 Black turtle bean
Vitamin B2 0.193 0.19 Black turtle bean
Vitamin B3 1.955 0 Black turtle bean
Vitamin B5 0.899 0.215 Black turtle bean
Vitamin B6 0.286 0.13 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 23.1 Nattō
Folate 444 8 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.232 1.591 Black turtle bean
Monounsaturated Fat 0.078 2.43 Nattō
Polyunsaturated fat 0.387 6.21 Nattō
Tryptophan 0.252 0.223 Black turtle bean
Threonine 0.894 0.813 Black turtle bean
Isoleucine 0.938 0.931 Black turtle bean
Leucine 1.697 1.509 Black turtle bean
Lysine 1.459 1.145 Black turtle bean
Methionine 0.32 0.208 Black turtle bean
Phenylalanine 1.149 0.941 Black turtle bean
Valine 1.112 1.018 Black turtle bean
Histidine 0.592 0.512 Black turtle bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.