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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.
  • The glycemic index of black gram is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Nattō
Nattō
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
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%
~equal in Sodium ~7mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Nattō
Nattō
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Nattō 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Nattō
Nattō
3
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 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
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Nattō
Nattō
2
16% 24% 61%
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%

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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.