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  6. Navy bean raw vs. Nattō

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

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How are Navy bean raw and Nattō different?

  • Navy bean raw is higher in Folate, Vitamin B1, and Vitamin B5, however, Nattō is richer in Iron, Manganese, Copper, Calcium, Zinc, Selenium, and Potassium.
  • Daily need coverage for Iron from Nattō is 83% higher.
  • Navy bean raw contains 17 times more Folate than Nattō. While Navy bean raw contains 132µg of Folate, Nattō contains only 8µg.

Beans, navy, mature seeds, sprouted, raw and Natto are the varieties used in this article.

Infographic

Navy 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.
Navy bean raw
Navy bean raw
0
:
10
Nattō
Nattō
Contains more Calcium +1346.7%
Contains more Iron +345.6%
Contains more Magnesium +13.9%
Contains more Phosphorus +74%
Contains more Potassium +137.5%
Contains less Sodium -46.2%
Contains more Zinc +240.4%
Contains more Copper +87.4%
Contains more Manganese +274.5%
Contains more Selenium +1366.7%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Calcium +1346.7%
Contains more Iron +345.6%
Contains more Magnesium +13.9%
Contains more Phosphorus +74%
Contains more Potassium +137.5%
Contains less Sodium -46.2%
Contains more Zinc +240.4%
Contains more Copper +87.4%
Contains more Manganese +274.5%
Contains more Selenium +1366.7%

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.
Navy bean raw
Navy bean raw
8
:
2
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin C +44.6%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +283.7%
Contains more Vitamin B6 +46.9%
Contains more Folate +1550%
Navy bean raw
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% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Nattō
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 C +44.6%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +283.7%
Contains more Vitamin B6 +46.9%
Contains more Folate +1550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
3
Nattō
Nattō
Contains more Water +43.9%
Contains more Protein +215.4%
Contains more Fats +1471.4%
Contains more Other +100%
Equal in Carbs - 12.68
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Nattō
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 Water +43.9%
Contains more Protein +215.4%
Contains more Fats +1471.4%
Contains more Other +100%
Equal in Carbs - 12.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Nattō
Nattō
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +4573.1%
Contains more Polyunsaturated fat +1425.8%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +4573.1%
Contains more Polyunsaturated fat +1425.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Nattō
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Nattō Opinion
Net carbs 13.05g 7.28g Navy bean raw
Protein 6.15g 19.4g Nattō
Fats 0.7g 11g Nattō
Carbs 13.05g 12.68g Navy bean raw
Calories 67kcal 211kcal Nattō
Sugar 4.89g Navy bean raw
Fiber 5.4g Nattō
Calcium 15mg 217mg Nattō
Iron 1.93mg 8.6mg Nattō
Magnesium 101mg 115mg Nattō
Phosphorus 100mg 174mg Nattō
Potassium 307mg 729mg Nattō
Sodium 13mg 7mg Nattō
Zinc 0.89mg 3.03mg Nattō
Copper 0.356mg 0.667mg Nattō
Manganese 0.408mg 1.528mg Nattō
Selenium 0.6µg 8.8µg Nattō
Vitamin A 4IU 0IU Navy bean raw
Vitamin E 0.01mg Nattō
Vitamin C 18.8mg 13mg Navy bean raw
Vitamin B1 0.39mg 0.16mg Navy bean raw
Vitamin B2 0.215mg 0.19mg Navy bean raw
Vitamin B3 1.22mg 0mg Navy bean raw
Vitamin B5 0.825mg 0.215mg Navy bean raw
Vitamin B6 0.191mg 0.13mg Navy bean raw
Folate 132µg 8µg Navy bean raw
Vitamin K 23.1µg Nattō
Tryptophan 0.064mg 0.223mg Nattō
Threonine 0.258mg 0.813mg Nattō
Isoleucine 0.273mg 0.931mg Nattō
Leucine 0.442mg 1.509mg Nattō
Lysine 0.35mg 1.145mg Nattō
Methionine 0.064mg 0.208mg Nattō
Phenylalanine 0.31mg 0.941mg Nattō
Valine 0.316mg 1.018mg Nattō
Histidine 0.172mg 0.512mg Nattō
Saturated Fat 0.085g 1.591g Navy bean raw
Monounsaturated Fat 0.052g 2.43g Nattō
Polyunsaturated fat 0.407g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Navy bean raw
20%
Nattō
Minerals Daily Need Coverage Score
42%
Navy bean raw
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 1.506g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 17)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.