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  6. Black gram vs. Nattō

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
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
0
:
9
Nattō
Nattō
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%
Contains more Manganese +270.9%
Contains more Selenium +252%
Equal in Sodium - 7
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
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%
Contains more Manganese +270.9%
Contains more Selenium +252%
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" 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 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
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% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Nattō
Nattō
Contains more Carbs +44.6%
Contains more Water +31.8%
Contains more Protein +157.3%
Contains more Fats +1900%
Contains more Other +79.2%
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 Carbs +44.6%
Contains more Water +31.8%
Contains more Protein +157.3%
Contains more Fats +1900%
Contains more Other +79.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Nattō
Nattō
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +8279.3%
Contains more Polyunsaturated fat +1629.8%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +8279.3%
Contains more Polyunsaturated 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.
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
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
Manganese 0.412mg 1.528mg Nattō
Selenium 2.5µg 8.8µg Nattō
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.01mg Black gram
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 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
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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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%
Black gram
20%
Nattō
Minerals Daily Need Coverage Score
35%
Black gram
116%
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

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/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.