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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
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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 Potassium +34.8%
Contains more Magnesium +132.2%
Contains more Copper +47.1%
Contains more Zinc +10.6%
Contains more Phosphorus +117.8%
Contains more Iron +13.6%
Contains more Calcium +57.2%
Contains less Sodium -81.6%
Equal in Zinc - 3.03
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Potassium +34.8%
Contains more Magnesium +132.2%
Contains more Copper +47.1%
Contains more Zinc +10.6%
Contains more Phosphorus +117.8%
Contains more Iron +13.6%
Contains more Calcium +57.2%
Contains less Sodium -81.6%
Equal in Zinc - 3.03

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
:
3
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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
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 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 +∞%

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
36
Black gram
20
Nattō
Mineral Summary Score
149
Black gram
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
151%
Black gram
116%
Nattō
Carbohydrates
59%
Black gram
13%
Nattō
Fats
8%
Black gram
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.
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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram 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 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 minerals?
Black gram
Black gram is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Black gram Nattō Opinion
Calories 341 211 Black gram
Protein 25.21 19.4 Black gram
Fats 1.64 11 Nattō
Vitamin C 0 13 Nattō
Carbs 58.99 12.68 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 8.6 Nattō
Calcium 138 217 Nattō
Potassium 983 729 Black gram
Magnesium 267 115 Black gram
Sugar 4.89 Black gram
Fiber 18.3 5.4 Black gram
Copper 0.981 0.667 Black gram
Zinc 3.35 3.03 Black gram
Starch
Phosphorus 379 174 Black gram
Sodium 38 7 Nattō
Vitamin A 23 0 Black gram
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.273 0.16 Black gram
Vitamin B2 0.254 0.19 Black gram
Vitamin B3 1.447 0 Black gram
Vitamin B5 0.906 0.215 Black gram
Vitamin B6 0.281 0.13 Black gram
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 216 8 Black gram
Trans Fat 0 0
Saturated Fat 0.114 1.591 Black gram
Monounsaturated Fat 0.085 2.43 Nattō
Polyunsaturated fat 1.071 6.21 Nattō
Tryptophan 0.263 0.223 Black gram
Threonine 0.875 0.813 Black gram
Isoleucine 1.287 0.931 Black gram
Leucine 2.089 1.509 Black gram
Lysine 1.674 1.145 Black gram
Methionine 0.367 0.208 Black gram
Phenylalanine 1.473 0.941 Black gram
Valine 1.416 1.018 Black gram
Histidine 0.706 0.512 Black gram
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. 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.