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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.

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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
:
8
Nattō
Contains more Iron +345.6%
Contains more Calcium +1346.7%
Contains more Potassium +137.5%
Contains more Magnesium +13.9%
Contains more Copper +87.4%
Contains more Zinc +240.4%
Contains more Phosphorus +74%
Contains less Sodium -46.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Iron +345.6%
Contains more Calcium +1346.7%
Contains more Potassium +137.5%
Contains more Magnesium +13.9%
Contains more Copper +87.4%
Contains more Zinc +240.4%
Contains more Phosphorus +74%
Contains less Sodium -46.2%

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 C +44.6%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin C +44.6%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Navy bean Nattō Opinion
Calories 67 211 Nattō
Protein 6.15 19.4 Nattō
Fats 0.7 11 Nattō
Vitamin C 18.8 13 Navy bean
Carbs 13.05 12.68 Navy bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 8.6 Nattō
Calcium 15 217 Nattō
Potassium 307 729 Nattō
Magnesium 101 115 Nattō
Sugar 4.89 Navy bean
Fiber 5.4 Nattō
Copper 0.356 0.667 Nattō
Zinc 0.89 3.03 Nattō
Starch
Phosphorus 100 174 Nattō
Sodium 13 7 Nattō
Vitamin A 4 0 Navy bean
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.39 0.16 Navy bean
Vitamin B2 0.215 0.19 Navy bean
Vitamin B3 1.22 0 Navy bean
Vitamin B5 0.825 0.215 Navy bean
Vitamin B6 0.191 0.13 Navy bean
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 132 8 Navy bean
Trans Fat 0 0
Saturated Fat 0.085 1.591 Navy bean
Monounsaturated Fat 0.052 2.43 Nattō
Polyunsaturated fat 0.407 6.21 Nattō
Tryptophan 0.064 0.223 Nattō
Threonine 0.258 0.813 Nattō
Isoleucine 0.273 0.931 Nattō
Leucine 0.442 1.509 Nattō
Lysine 0.35 1.145 Nattō
Methionine 0.064 0.208 Nattō
Phenylalanine 0.31 0.941 Nattō
Valine 0.316 1.018 Nattō
Histidine 0.172 0.512 Nattō
Fructose

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.