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Cranberry bean vs Nattō - In-Depth Nutrition Comparison

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Important differences between Cranberry bean and Nattō

  • Cranberry bean has more Folate, Fiber, Vitamin B1, Phosphorus, Potassium, Copper, and Vitamin B6, however Nattō has more Iron, Manganese, and Vitamin C.
  • Cranberry bean's daily need coverage for Folate is 149% more.
  • Cranberry bean has 5 times more Vitamin B1 than Nattō. Cranberry bean has 0.747mg of Vitamin B1, while Nattō has 0.16mg.

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

Infographic

Cranberry 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 Magnesium +35.7%
Contains more Phosphorus +113.8%
Contains more Potassium +82.7%
Contains less Sodium -14.3%
Contains more Zinc +19.8%
Contains more Copper +19%
Contains more Calcium +70.9%
Contains more Iron +72%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +35.7%
Contains more Phosphorus +113.8%
Contains more Potassium +82.7%
Contains less Sodium -14.3%
Contains more Zinc +19.8%
Contains more Copper +19%
Contains more Calcium +70.9%
Contains more Iron +72%

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
:
3
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B1 +366.9%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +247.9%
Contains more Vitamin B6 +137.7%
Contains more Folate +7450%
Contains more Vitamin C +∞%
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% 187% 50% 28% 45% 72% 453% 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 B1 +366.9%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +247.9%
Contains more Vitamin B6 +137.7%
Contains more Folate +7450%
Contains more Vitamin C +∞%

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.
Cranberry bean Nattō
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Nattō Opinion
Net carbs 35.35g 7.28g Cranberry bean
Protein 23.03g 19.4g Cranberry bean
Fats 1.23g 11g Nattō
Carbs 60.05g 12.68g Cranberry bean
Calories 335kcal 211kcal Cranberry bean
Starch g g
Fructose g g
Sugar g 4.89g Cranberry bean
Fiber 24.7g 5.4g Cranberry bean
Calcium 127mg 217mg Nattō
Iron 5mg 8.6mg Nattō
Magnesium 156mg 115mg Cranberry bean
Phosphorus 372mg 174mg Cranberry bean
Potassium 1332mg 729mg Cranberry bean
Sodium 6mg 7mg Cranberry bean
Zinc 3.63mg 3.03mg Cranberry bean
Copper 0.794mg 0.667mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 0.01mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.747mg 0.16mg Cranberry bean
Vitamin B2 0.213mg 0.19mg Cranberry bean
Vitamin B3 1.455mg 0mg Cranberry bean
Vitamin B5 0.748mg 0.215mg Cranberry bean
Vitamin B6 0.309mg 0.13mg Cranberry bean
Folate 604µg 8µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 23.1µg Nattō
Tryptophan 0.273mg 0.223mg Cranberry bean
Threonine 0.969mg 0.813mg Cranberry bean
Isoleucine 1.017mg 0.931mg Cranberry bean
Leucine 1.838mg 1.509mg Cranberry bean
Lysine 1.58mg 1.145mg Cranberry bean
Methionine 0.346mg 0.208mg Cranberry bean
Phenylalanine 1.245mg 0.941mg Cranberry bean
Valine 1.205mg 1.018mg Cranberry bean
Histidine 0.641mg 0.512mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.316g 1.591g Cranberry bean
Monounsaturated Fat 0.106g 2.43g Nattō
Polyunsaturated fat 0.527g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
69
Cranberry bean
20
Nattō
Mineral Summary Score
122
Cranberry 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
138%
Cranberry bean
116%
Nattō
Carbohydrates
60%
Cranberry bean
13%
Nattō
Fats
6%
Cranberry bean
51%
Nattō

Comparison summary

Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 1.275g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Cranberry bean
Cranberry 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

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. Cranberry bean - 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.