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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.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Natto types in this article.

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 Calcium +309.4%
Contains more Iron +391.4%
Contains more Magnesium +82.5%
Contains more Phosphorus +11.5%
Contains more Potassium +215.6%
Contains more Zinc +265.1%
Contains more Copper +379.9%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Calcium +309.4%
Contains more Iron +391.4%
Contains more Magnesium +82.5%
Contains more Phosphorus +11.5%
Contains more Potassium +215.6%
Contains more Zinc +265.1%
Contains more Copper +379.9%
Equal in Sodium - 7

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
:
5
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +101.4%
Contains more Folate +1075%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B6 +124.1%
Contains more Vitamin K +755.6%
Equal in Vitamin B1 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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 E +1400%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +101.4%
Contains more Folate +1075%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B6 +124.1%
Contains more Vitamin K +755.6%
Equal in Vitamin B1 - 0.16

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
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Nattō Opinion
Net carbs 11.94g 7.28g Black gram
Protein 7.54g 19.4g Nattō
Fats 0.55g 11g Nattō
Carbs 18.34g 12.68g Black gram
Calories 105kcal 211kcal Nattō
Starch g g
Fructose g g
Sugar 2.01g 4.89g Black gram
Fiber 6.4g 5.4g Black gram
Calcium 53mg 217mg Nattō
Iron 1.75mg 8.6mg Nattō
Magnesium 63mg 115mg Nattō
Phosphorus 156mg 174mg Nattō
Potassium 231mg 729mg Nattō
Sodium 7mg 7mg
Zinc 0.83mg 3.03mg Nattō
Copper 0.139mg 0.667mg Nattō
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.01mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 13mg Nattō
Vitamin B1 0.15mg 0.16mg Nattō
Vitamin B2 0.075mg 0.19mg Nattō
Vitamin B3 1.5mg 0mg Black gram
Vitamin B5 0.433mg 0.215mg Black gram
Vitamin B6 0.058mg 0.13mg Nattō
Folate 94µg 8µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 23.1µg Nattō
Tryptophan 0.078mg 0.223mg Nattō
Threonine 0.262mg 0.813mg Nattō
Isoleucine 0.385mg 0.931mg Nattō
Leucine 0.625mg 1.509mg Nattō
Lysine 0.5mg 1.145mg Nattō
Methionine 0.11mg 0.208mg Nattō
Phenylalanine 0.44mg 0.941mg Nattō
Valine 0.423mg 1.018mg Nattō
Histidine 0.211mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g 1.591g Black gram
Monounsaturated Fat 0.029g 2.43g Nattō
Polyunsaturated fat 0.359g 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

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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
17
Black gram
20
Nattō
Mineral Summary Score
35
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
45%
Black gram
116%
Nattō
Carbohydrates
18%
Black gram
13%
Nattō
Fats
3%
Black gram
51%
Nattō

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.88g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.553g)
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 contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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/172427/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.