Black gram vs. Nattō — In-Depth Nutrition Comparison
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What are the differences between black gram and nattō?
- Black gram is higher in folate, yet nattō is higher in iron, copper, manganese, zinc, vitamin K, calcium, potassium, vitamin C, and magnesium.
- Nattō's daily need coverage for iron is 86% more.
- Black gram has 12 times more folate than nattō. While black gram has 94µg of folate, nattō has only 8µg.
- The glycemic index of black gram is lower.
We used Mungo beans, mature seeds, cooked, boiled, without salt and Natto types in this article.
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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 | +82.5% |
| Contains more CalciumCalcium | +309.4% |
| Contains more PotassiumPotassium | +215.6% |
| Contains more IronIron | +391.4% |
| Contains more CopperCopper | +379.9% |
| Contains more ZincZinc | +265.1% |
| Contains more PhosphorusPhosphorus | +11.5% |
| Contains more ManganeseManganese | +270.9% |
| Contains more SeleniumSelenium | +252% |
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 EVitamin E | +1400% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +101.4% |
| Contains more FolateFolate | +1075% |
| Contains more Vitamin CVitamin C | +1200% |
| Contains more Vitamin B2Vitamin B2 | +153.3% |
| Contains more Vitamin B6Vitamin B6 | +124.1% |
| Contains more Vitamin KVitamin K | +755.6% |
| Contains more CholineCholine | +92.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
| Contains more CarbsCarbs | +44.6% |
| Contains more WaterWater | +31.8% |
| Contains more ProteinProtein | +157.3% |
| Contains more FatsFats | +1900% |
| Contains more OtherOther | +79.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.359 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 | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +8279.3% |
| Contains more Poly. FatPolyunsaturated fat | +1629.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.75mg | 8.6mg | 86% |
| Copper | 0.139mg | 0.667mg | 59% |
| Manganese | 0.412mg | 1.528mg | 49% |
| Polyunsaturated fat | 0.359g | 6.21g | 39% |
| Protein | 7.54g | 19.4g | 24% |
| Folate | 94µg | 8µg | 22% |
| Zinc | 0.83mg | 3.03mg | 20% |
| Vitamin K | 2.7µg | 23.1µg | 17% |
| Calcium | 53mg | 217mg | 16% |
| Fats | 0.55g | 11g | 16% |
| Potassium | 231mg | 729mg | 15% |
| Vitamin C | 1mg | 13mg | 13% |
| Magnesium | 63mg | 115mg | 12% |
| Selenium | 2.5µg | 8.8µg | 11% |
| Vitamin B3 | 1.5mg | 0mg | 9% |
| Vitamin B2 | 0.075mg | 0.19mg | 9% |
| Saturated fat | 0.038g | 1.591g | 7% |
| Vitamin B6 | 0.058mg | 0.13mg | 6% |
| Monounsaturated fat | 0.029g | 2.43g | 6% |
| Choline | 29.6mg | 57mg | 5% |
| Calories | 105kcal | 211kcal | 5% |
| Fiber | 6.4g | 5.4g | 4% |
| Vitamin B5 | 0.433mg | 0.215mg | 4% |
| Phosphorus | 156mg | 174mg | 3% |
| Carbs | 18.34g | 12.68g | 2% |
| Vitamin B1 | 0.15mg | 0.16mg | 1% |
| Vitamin E | 0.15mg | 0.01mg | 1% |
| Net carbs | 11.94g | 7.28g | N/A |
| Sugar | 2.01g | 4.89g | N/A |
| Sodium | 7mg | 7mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Tryptophan | 0.078mg | 0.223mg | 0% |
| Threonine | 0.262mg | 0.813mg | 0% |
| Isoleucine | 0.385mg | 0.931mg | 0% |
| Leucine | 0.625mg | 1.509mg | 0% |
| Lysine | 0.5mg | 1.145mg | 0% |
| Methionine | 0.11mg | 0.208mg | 0% |
| Phenylalanine | 0.44mg | 0.941mg | 0% |
| Valine | 0.423mg | 1.018mg | 0% |
| Histidine | 0.211mg | 0.512mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
20%
Minerals Daily Need Coverage Score
35%
116%
Comparison summary
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 2.88g)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 1.553g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 13)
Which food is cheaper?
Black gram is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)
Which food is richer in vitamins?
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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.