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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
20%
Minerals Daily Need Coverage Score
38%
116%
Comparison summary
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food is cheaper?
Nattō is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 1.472g)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.