Cranberry beans vs. Nattō — In-Depth Nutrition Comparison
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Summary of differences between cranberry beans and nattō
- Cranberry beans has more folate and fiber, while nattō has more iron, manganese, copper, zinc, calcium, magnesium, vitamin C, and selenium.
- Nattō covers your daily need for iron, 81% more than cranberry beans.
- Cranberry beans contains 26 times more folate than nattō. While cranberry beans contains 207µg of folate, nattō contains only 8µg.
- Cranberry beans has a lower glycemic index. The glycemic index of cranberry beans is 35, while the glycemic index of nattō is 56.
These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Natto.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less SodiumSodium | -85.7% |
Contains more MagnesiumMagnesium | +130% |
Contains more CalciumCalcium | +334% |
Contains more PotassiumPotassium | +88.4% |
Contains more IronIron | +311.5% |
Contains more CopperCopper | +188.7% |
Contains more ZincZinc | +165.8% |
Contains more PhosphorusPhosphorus | +28.9% |
Contains more ManganeseManganese | +313% |
Contains more SeleniumSelenium | +576.9% |
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.
Contains more Vitamin B1Vitamin B1 | +31.3% |
Contains more Vitamin B3Vitamin B3 | +∞% |
Contains more Vitamin B5Vitamin B5 | +11.6% |
Contains more FolateFolate | +2487.5% |
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin B2Vitamin B2 | +175.4% |
Contains more Vitamin B6Vitamin B6 | +60.5% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Iron | 2.09mg | 8.6mg | 81% |
Manganese | 0.37mg | 1.528mg | 50% |
Folate | 207µg | 8µg | 50% |
Copper | 0.231mg | 0.667mg | 48% |
Polyunsaturated fat | 0.199g | 6.21g | 40% |
Protein | 9.34g | 19.4g | 20% |
Vitamin K | 23.1µg | 19% | |
Zinc | 1.14mg | 3.03mg | 17% |
Calcium | 50mg | 217mg | 17% |
Fats | 0.46g | 11g | 16% |
Magnesium | 50mg | 115mg | 15% |
Vitamin C | 0mg | 13mg | 14% |
Selenium | 1.3µg | 8.8µg | 14% |
Fiber | 8.6g | 5.4g | 13% |
Choline | 57mg | 10% | |
Potassium | 387mg | 729mg | 10% |
Vitamin B2 | 0.069mg | 0.19mg | 9% |
Saturated fat | 0.119g | 1.591g | 7% |
Phosphorus | 135mg | 174mg | 6% |
Monounsaturated fat | 0.04g | 2.43g | 6% |
Vitamin B6 | 0.081mg | 0.13mg | 4% |
Calories | 136kcal | 211kcal | 4% |
Vitamin B1 | 0.21mg | 0.16mg | 4% |
Carbs | 24.46g | 12.68g | 4% |
Vitamin B3 | 0.515mg | 0mg | 3% |
Vitamin B5 | 0.24mg | 0.215mg | 1% |
Net carbs | 15.86g | 7.28g | N/A |
Sugar | 4.89g | N/A | |
Sodium | 1mg | 7mg | 0% |
Vitamin E | 0.01mg | 0% | |
Tryptophan | 0.111mg | 0.223mg | 0% |
Threonine | 0.393mg | 0.813mg | 0% |
Isoleucine | 0.412mg | 0.931mg | 0% |
Leucine | 0.746mg | 1.509mg | 0% |
Lysine | 0.641mg | 1.145mg | 0% |
Methionine | 0.14mg | 0.208mg | 0% |
Phenylalanine | 0.505mg | 0.941mg | 0% |
Valine | 0.489mg | 1.018mg | 0% |
Histidine | 0.26mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Contains more CarbsCarbs | +92.9% |
Contains more WaterWater | +17.5% |
Contains more ProteinProtein | +107.7% |
Contains more FatsFats | +2291.3% |
Contains more OtherOther | +74.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
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 | -92.5% |
Contains more Mono. FatMonounsaturated fat | +5975% |
Contains more Poly. FatPolyunsaturated fat | +3020.6% |