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.
- Black gram has a lower glycemic index than nattō.
We used Mungo beans, mature seeds, raw and Natto types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +132.2% |
| Contains more PotassiumPotassium | +34.8% |
| Contains more CopperCopper | +47.1% |
| Contains more PhosphorusPhosphorus | +117.8% |
| Contains more CalciumCalcium | +57.2% |
| Contains more IronIron | +13.6% |
| Contains less SodiumSodium | -81.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +70.6% |
| Contains more Vitamin B2Vitamin B2 | +33.7% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +321.4% |
| Contains more Vitamin B6Vitamin B6 | +116.2% |
| Contains more FolateFolate | +2600% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 18.3g | 5.4g | 52% |
| Folate | 216µg | 8µg | 52% |
| Magnesium | 267mg | 115mg | 36% |
| Copper | 0.981mg | 0.667mg | 35% |
| Polyunsaturated fat | 1.071g | 6.21g | 34% |
| Phosphorus | 379mg | 174mg | 29% |
| Vitamin K | 23.1µg | 19% | |
| Carbs | 58.99g | 12.68g | 15% |
| Fats | 1.64g | 11g | 14% |
| Vitamin C | 0mg | 13mg | 14% |
| Vitamin B5 | 0.906mg | 0.215mg | 14% |
| Iron | 7.57mg | 8.6mg | 13% |
| Vitamin B6 | 0.281mg | 0.13mg | 12% |
| Protein | 25.21g | 19.4g | 12% |
| Choline | 57mg | 10% | |
| Vitamin B1 | 0.273mg | 0.16mg | 9% |
| Vitamin B3 | 1.447mg | 0mg | 9% |
| Calcium | 138mg | 217mg | 8% |
| Saturated fat | 0.114g | 1.591g | 7% |
| Calories | 341kcal | 211kcal | 7% |
| Potassium | 983mg | 729mg | 7% |
| Monounsaturated fat | 0.085g | 2.43g | 6% |
| Vitamin B2 | 0.254mg | 0.19mg | 5% |
| Zinc | 3.35mg | 3.03mg | 3% |
| Selenium | 8.2µg | 8.8µg | 1% |
| Sodium | 38mg | 7mg | 1% |
| Net carbs | 40.69g | 7.28g | N/A |
| Sugar | 4.89g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Manganese | 1.527mg | 1.528mg | 0% |
| Tryptophan | 0.263mg | 0.223mg | 0% |
| Threonine | 0.875mg | 0.813mg | 0% |
| Isoleucine | 1.287mg | 0.931mg | 0% |
| Leucine | 2.089mg | 1.509mg | 0% |
| Lysine | 1.674mg | 1.145mg | 0% |
| Methionine | 0.367mg | 0.208mg | 0% |
| Phenylalanine | 1.473mg | 0.941mg | 0% |
| Valine | 1.416mg | 1.018mg | 0% |
| Histidine | 0.706mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
| Contains more ProteinProtein | +29.9% |
| Contains more CarbsCarbs | +365.2% |
| Contains more OtherOther | +76.8% |
| Contains more FatsFats | +570.7% |
| Contains more WaterWater | +409.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +2758.8% |
| Contains more Poly. FatPolyunsaturated fat | +479.8% |