Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cranberry bean raw
  5. Compare
  6. Cranberry bean raw vs. Nattō

Cranberry bean raw vs. Nattō — In-Depth Nutrition Comparison

Compare

Important differences between cranberry bean raw and nattō

  • Cranberry bean raw has more folate, fiber, vitamin B1, phosphorus, potassium, copper, and vitamin B6; however, nattō has more iron, manganese, and vitamin C.
  • Cranberry bean raw's daily need coverage for folate is 149% more.
  • Cranberry bean raw has 5 times more vitamin B1 than nattō. Cranberry bean raw has 0.747mg of vitamin B1, while nattō has 0.16mg.
  • Nattō has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Natto.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Nattō
Nattō
3
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 +35.7%
Contains more PotassiumPotassium +82.7%
Contains more CopperCopper +19%
Contains more ZincZinc +19.8%
Contains more PhosphorusPhosphorus +113.8%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +44.3%
Contains more CalciumCalcium +70.9%
Contains more IronIron +72%
Contains more ManganeseManganese +66.1%

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% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Nattō
Nattō
4
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 B1Vitamin B1 +366.9%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +247.9%
Contains more Vitamin B6Vitamin B6 +137.7%
Contains more FolateFolate +7450%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Nattō DV% diff.
Folate 604µg 8µg 149%
Fiber 24.7g 5.4g 77%
Vitamin B1 0.747mg 0.16mg 49%
Iron 5mg 8.6mg 45%
Polyunsaturated fat 0.527g 6.21g 38%
Phosphorus 372mg 174mg 28%
Manganese 0.92mg 1.528mg 26%
Vitamin K 23.1µg 19%
Potassium 1332mg 729mg 18%
Carbs 60.05g 12.68g 16%
Fats 1.23g 11g 15%
Vitamin C 0mg 13mg 14%
Vitamin B6 0.309mg 0.13mg 14%
Copper 0.794mg 0.667mg 14%
Vitamin B5 0.748mg 0.215mg 11%
Choline 57mg 10%
Magnesium 156mg 115mg 10%
Calcium 127mg 217mg 9%
Vitamin B3 1.455mg 0mg 9%
Selenium 12.7µg 8.8µg 7%
Protein 23.03g 19.4g 7%
Monounsaturated fat 0.106g 2.43g 6%
Saturated fat 0.316g 1.591g 6%
Calories 335kcal 211kcal 6%
Zinc 3.63mg 3.03mg 5%
Vitamin B2 0.213mg 0.19mg 2%
Net carbs 35.35g 7.28g N/A
Sugar 4.89g N/A
Sodium 6mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.273mg 0.223mg 0%
Threonine 0.969mg 0.813mg 0%
Isoleucine 1.017mg 0.931mg 0%
Leucine 1.838mg 1.509mg 0%
Lysine 1.58mg 1.145mg 0%
Methionine 0.346mg 0.208mg 0%
Phenylalanine 1.245mg 0.941mg 0%
Valine 1.205mg 1.018mg 0%
Histidine 0.641mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 ProteinProtein +18.7%
Contains more CarbsCarbs +373.6%
Contains more OtherOther +73.7%
Contains more FatsFats +794.3%
Contains more WaterWater +344.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -80.1%
Contains more Mono. FatMonounsaturated fat +2192.5%
Contains more Poly. FatPolyunsaturated fat +1078.4%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.