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  6. Chickpea flour (besan) vs. Nattō

Chickpea flour (besan) vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between chickpea flour (besan) and nattō

  • Chickpea flour (besan) has more folate, vitamin B6, copper, vitamin B1, fiber, phosphorus, and magnesium; however, nattō is richer in iron, calcium, and vitamin C.
  • Chickpea flour (besan) covers your daily folate needs 107% more than nattō.
  • Nattō has 4 times less vitamin B6 than chickpea flour (besan). Chickpea flour (besan) has 0.492mg of vitamin B6, while nattō has 0.13mg.

Specific food types used in this comparison are Chickpea flour (besan) and Natto.

Infographic

Chickpea flour (besan) 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 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Nattō
Nattō
3
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 +44.3%
Contains more PotassiumPotassium +16%
Contains more CopperCopper +36.7%
Contains more PhosphorusPhosphorus +82.8%
Contains more CalciumCalcium +382.2%
Contains more IronIron +77%
Contains less SodiumSodium -89.1%
~equal in Zinc ~3.03mg
~equal in Manganese ~1.528mg
~equal in Selenium ~8.8µg

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 0% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Nattō
Nattō
4
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 +8200%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +181.9%
Contains more Vitamin B6Vitamin B6 +278.5%
Contains more FolateFolate +5362.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin KVitamin K +153.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Nattō DV% diff.
Folate 437µg 8µg 107%
Iron 4.86mg 8.6mg 47%
Vitamin B6 0.492mg 0.13mg 28%
Vitamin B1 0.486mg 0.16mg 27%
Copper 0.912mg 0.667mg 27%
Polyunsaturated fat 2.983g 6.21g 22%
Fiber 10.8g 5.4g 22%
Phosphorus 318mg 174mg 21%
Calcium 45mg 217mg 17%
Carbs 57.82g 12.68g 15%
Vitamin C 0mg 13mg 14%
Magnesium 166mg 115mg 12%
Vitamin K 9.1µg 23.1µg 12%
Vitamin B3 1.762mg 0mg 11%
Choline 57mg 10%
Calories 387kcal 211kcal 9%
Vitamin B5 0.606mg 0.215mg 8%
Fats 6.69g 11g 7%
Protein 22.39g 19.4g 6%
Vitamin B2 0.106mg 0.19mg 6%
Vitamin E 0.83mg 0.01mg 5%
Saturated fat 0.693g 1.591g 4%
Manganese 1.6mg 1.528mg 3%
Potassium 846mg 729mg 3%
Sodium 64mg 7mg 2%
Zinc 2.81mg 3.03mg 2%
Monounsaturated fat 1.504g 2.43g 2%
Selenium 8.3µg 8.8µg 1%
Net carbs 47.02g 7.28g N/A
Sugar 10.85g 4.89g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Nattō
Nattō
2
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 ProteinProtein +15.4%
Contains more CarbsCarbs +356%
Contains more OtherOther +48.4%
Contains more FatsFats +64.4%
Contains more WaterWater +435.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 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 -56.4%
Contains more Mono. FatMonounsaturated fat +61.6%
Contains more Poly. FatPolyunsaturated fat +108.2%

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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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.