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Navy beans vs. Nattō — In-Depth Nutrition Comparison

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Differences between Navy beans and Nattō

  • Navy beans has more Folate, and Fiber, while Nattō has more Iron, Copper, Manganese, Vitamin K, Zinc, Calcium, Magnesium, and Vitamin C.
  • Nattō's daily need coverage for Iron is 78% higher.
  • Nattō contains 18 times less Folate than Navy beans. Navy beans contains 140µg of Folate, while Nattō contains 8µg.

The food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Natto.

Infographic

Navy beans 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.
Contains less Sodium -100%
Contains more Calcium +214.5%
Contains more Iron +264.4%
Contains more Magnesium +117%
Contains more Phosphorus +20.8%
Contains more Potassium +87.4%
Contains more Zinc +194.2%
Contains more Copper +217.6%
Contains more Manganese +189.9%
Contains more Selenium +203.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains less Sodium -100%
Contains more Calcium +214.5%
Contains more Iron +264.4%
Contains more Magnesium +117%
Contains more Phosphorus +20.8%
Contains more Potassium +87.4%
Contains more Zinc +194.2%
Contains more Copper +217.6%
Contains more Manganese +189.9%
Contains more Selenium +203.4%

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.
:
3
Nattō
Contains more Vitamin B1 +48.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +23.7%
Contains more Folate +1650%
Contains more Vitamin C +1344.4%
Contains more Vitamin B2 +187.9%
Contains more Vitamin K +3750%
Equal in Vitamin E - 0.01
Equal in Vitamin B6 - 0.13
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% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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 B1 +48.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +23.7%
Contains more Folate +1650%
Contains more Vitamin C +1344.4%
Contains more Vitamin B2 +187.9%
Contains more Vitamin K +3750%
Equal in Vitamin E - 0.01
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +105.4%
Contains more Water +16%
Contains more Protein +135.7%
Contains more Fats +1674.2%
Contains more Other +47.3%
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 Carbs +105.4%
Contains more Water +16%
Contains more Protein +135.7%
Contains more Fats +1674.2%
Contains more Other +47.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1611.3%
Contains more Polyunsaturated fat +1167.3%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1611.3%
Contains more Polyunsaturated fat +1167.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Nattō Opinion
Net carbs 15.55g 7.28g Navy beans
Protein 8.23g 19.4g Nattō
Fats 0.62g 11g Nattō
Carbs 26.05g 12.68g Navy beans
Calories 140kcal 211kcal Nattō
Starch 15.4g Navy beans
Sugar 0.37g 4.89g Navy beans
Fiber 10.5g 5.4g Navy beans
Calcium 69mg 217mg Nattō
Iron 2.36mg 8.6mg Nattō
Magnesium 53mg 115mg Nattō
Phosphorus 144mg 174mg Nattō
Potassium 389mg 729mg Nattō
Sodium 0mg 7mg Navy beans
Zinc 1.03mg 3.03mg Nattō
Copper 0.21mg 0.667mg Nattō
Manganese 0.527mg 1.528mg Nattō
Selenium 2.9µg 8.8µg Nattō
Vitamin E 0.01mg 0.01mg
Vitamin C 0.9mg 13mg Nattō
Vitamin B1 0.237mg 0.16mg Navy beans
Vitamin B2 0.066mg 0.19mg Nattō
Vitamin B3 0.649mg 0mg Navy beans
Vitamin B5 0.266mg 0.215mg Navy beans
Vitamin B6 0.138mg 0.13mg Navy beans
Folate 140µg 8µg Navy beans
Vitamin K 0.6µg 23.1µg Nattō
Tryptophan 0.1mg 0.223mg Nattō
Threonine 0.289mg 0.813mg Nattō
Isoleucine 0.387mg 0.931mg Nattō
Leucine 0.7mg 1.509mg Nattō
Lysine 0.52mg 1.145mg Nattō
Methionine 0.111mg 0.208mg Nattō
Phenylalanine 0.471mg 0.941mg Nattō
Valine 0.504mg 1.018mg Nattō
Histidine 0.206mg 0.512mg Nattō
Saturated Fat 0.098g 1.591g Navy beans
Monounsaturated Fat 0.142g 2.43g Nattō
Polyunsaturated fat 0.49g 6.21g Nattō
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

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

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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%
Navy beans
20%
Nattō
Minerals Daily Need Coverage Score
43%
Navy beans
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 4.52g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 1.493g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 17)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.8)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
?
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

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.