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Navy bean vs Nattō - In-Depth Nutrition Comparison

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How are Navy bean and Nattō different?

  • Navy bean 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 contains 17 times more Folate than Nattō. While Navy bean 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 vs Nattō infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
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%

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
:
2
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%
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%
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%

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.
Navy bean 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 Nattō Opinion
Net carbs 13.05g 7.28g Navy bean
Protein 6.15g 19.4g Nattō
Fats 0.7g 11g Nattō
Carbs 13.05g 12.68g Navy bean
Calories 67kcal 211kcal Nattō
Starch g g
Fructose g g
Sugar g 4.89g Navy bean
Fiber g 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
Vitamin A 4IU 0IU Navy bean
Vitamin E mg 0.01mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 13mg Navy bean
Vitamin B1 0.39mg 0.16mg Navy bean
Vitamin B2 0.215mg 0.19mg Navy bean
Vitamin B3 1.22mg 0mg Navy bean
Vitamin B5 0.825mg 0.215mg Navy bean
Vitamin B6 0.191mg 0.13mg Navy bean
Folate 132µg 8µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.085g 1.591g Navy bean
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 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
35
Navy bean
20
Nattō
Mineral Summary Score
45
Navy 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
37%
Navy bean
116%
Nattō
Carbohydrates
13%
Navy bean
13%
Nattō
Fats
3%
Navy bean
51%
Nattō

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 1.506g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 17)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.8)
Which food is richer in vitamins?
Navy bean
Navy bean 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

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. Navy bean - 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.