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  6. Black gram vs. Nattō

Black gram vs. Nattō — In-Depth Nutrition Comparison

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What are the main differences between Black gram and Nattō?

  • Black gram is richer in Folate, Fiber, Magnesium, Copper, Phosphorus, Vitamin B5, Vitamin B6, and Vitamin B1, yet Nattō is richer in Vitamin C, and Iron.
  • Black gram's daily need coverage for Folate is 52% higher.
  • Black gram has 4 times more Vitamin B5 than Nattō. Black gram has 0.906mg of Vitamin B5, while Nattō has 0.215mg.

We used Mungo beans, mature seeds, raw and Natto types in this comparison.

Infographic

Black gram 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.
Black gram
Black gram
5
:
5
Nattō
Nattō
Contains more Magnesium +132.2%
Contains more Phosphorus +117.8%
Contains more Potassium +34.8%
Contains more Zinc +10.6%
Contains more Copper +47.1%
Contains more Calcium +57.2%
Contains more Iron +13.6%
Contains less Sodium -81.6%
Equal in Zinc - 3.03
Equal in Manganese - 1.528
Equal in Selenium - 8.8
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Magnesium +132.2%
Contains more Phosphorus +117.8%
Contains more Potassium +34.8%
Contains more Zinc +10.6%
Contains more Copper +47.1%
Contains more Calcium +57.2%
Contains more Iron +13.6%
Contains less Sodium -81.6%
Equal in Zinc - 3.03
Equal in Manganese - 1.528
Equal in Selenium - 8.8

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.
Black gram
Black gram
7
:
3
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +321.4%
Contains more Vitamin B6 +116.2%
Contains more Folate +2600%
Contains more Vitamin C +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 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 B1 +70.6%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +321.4%
Contains more Vitamin B6 +116.2%
Contains more Folate +2600%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Nattō
Nattō
Contains more Protein +29.9%
Contains more Carbs +365.2%
Contains more Other +76.8%
Contains more Fats +570.7%
Contains more Water +409.4%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 Protein +29.9%
Contains more Carbs +365.2%
Contains more Other +76.8%
Contains more Fats +570.7%
Contains more Water +409.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Nattō
Nattō
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +2758.8%
Contains more Polyunsaturated fat +479.8%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +2758.8%
Contains more Polyunsaturated fat +479.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Nattō Opinion
Net carbs 40.69g 7.28g Black gram
Protein 25.21g 19.4g Black gram
Fats 1.64g 11g Nattō
Carbs 58.99g 12.68g Black gram
Calories 341kcal 211kcal Black gram
Sugar 4.89g Black gram
Fiber 18.3g 5.4g Black gram
Calcium 138mg 217mg Nattō
Iron 7.57mg 8.6mg Nattō
Magnesium 267mg 115mg Black gram
Phosphorus 379mg 174mg Black gram
Potassium 983mg 729mg Black gram
Sodium 38mg 7mg Nattō
Zinc 3.35mg 3.03mg Black gram
Copper 0.981mg 0.667mg Black gram
Manganese 1.527mg 1.528mg Nattō
Selenium 8.2µg 8.8µg Nattō
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.01mg Nattō
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.273mg 0.16mg Black gram
Vitamin B2 0.254mg 0.19mg Black gram
Vitamin B3 1.447mg 0mg Black gram
Vitamin B5 0.906mg 0.215mg Black gram
Vitamin B6 0.281mg 0.13mg Black gram
Folate 216µg 8µg Black gram
Vitamin K 23.1µg Nattō
Tryptophan 0.263mg 0.223mg Black gram
Threonine 0.875mg 0.813mg Black gram
Isoleucine 1.287mg 0.931mg Black gram
Leucine 2.089mg 1.509mg Black gram
Lysine 1.674mg 1.145mg Black gram
Methionine 0.367mg 0.208mg Black gram
Phenylalanine 1.473mg 0.941mg Black gram
Valine 1.416mg 1.018mg Black gram
Histidine 0.706mg 0.512mg Black gram
Saturated Fat 0.114g 1.591g Black gram
Monounsaturated Fat 0.085g 2.43g Nattō
Polyunsaturated fat 1.071g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram 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
36%
Black gram
20%
Nattō
Minerals Daily Need Coverage Score
143%
Black gram
116%
Nattō

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 31mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.477g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 13)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.6)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.