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Lentil vs Nattō - In-Depth Nutrition Comparison

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Summary of differences between Lentil and Nattō

  • Lentil has more Folate, while Nattō has more Iron, Copper, Manganese, Calcium, Magnesium, Vitamin K, Zinc, Vitamin C, and Selenium.
  • Nattō covers your daily need of Iron 66% more than Lentil.
  • Lentil contains 23 times more Folate than Nattō. While Lentil contains 181µg of Folate, Nattō contains only 8µg.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Natto.

Infographic

Lentil 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
Lentil
2
:
6
Nattō
Contains less Sodium -71.4%
Contains more Iron +158.3%
Contains more Calcium +1042.1%
Contains more Potassium +97.6%
Contains more Magnesium +219.4%
Contains more Copper +165.7%
Contains more Zinc +138.6%
Equal in Phosphorus - 174
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains less Sodium -71.4%
Contains more Iron +158.3%
Contains more Calcium +1042.1%
Contains more Potassium +97.6%
Contains more Magnesium +219.4%
Contains more Copper +165.7%
Contains more Zinc +138.6%
Equal in Phosphorus - 174

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
Lentil
7
:
3
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +196.7%
Contains more Vitamin B6 +36.9%
Contains more Folate +2162.5%
Contains more Vitamin C +766.7%
Contains more Vitamin B2 +160.3%
Contains more Vitamin K +1258.8%
Equal in Vitamin B1 - 0.16
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +196.7%
Contains more Vitamin B6 +36.9%
Contains more Folate +2162.5%
Contains more Vitamin C +766.7%
Contains more Vitamin B2 +160.3%
Contains more Vitamin K +1258.8%
Equal in Vitamin B1 - 0.16

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
26
Lentil
20
Nattō
Mineral Summary Score
48
Lentil
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
54%
Lentil
116%
Nattō
Carbohydrates
20%
Lentil
13%
Nattō
Fats
2%
Lentil
51%
Nattō

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.538g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 27)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Lentil Nattō Opinion
Calories 116 211 Nattō
Protein 9.02 19.4 Nattō
Fats 0.38 11 Nattō
Vitamin C 1.5 13 Nattō
Carbs 20.13 12.68 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 8.6 Nattō
Calcium 19 217 Nattō
Potassium 369 729 Nattō
Magnesium 36 115 Nattō
Sugar 1.8 4.89 Lentil
Fiber 7.9 5.4 Lentil
Copper 0.251 0.667 Nattō
Zinc 1.27 3.03 Nattō
Starch
Phosphorus 180 174 Lentil
Sodium 2 7 Lentil
Vitamin A 8 0 Lentil
Vitamin E 0.11 0.01 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.16 Lentil
Vitamin B2 0.073 0.19 Nattō
Vitamin B3 1.06 0 Lentil
Vitamin B5 0.638 0.215 Lentil
Vitamin B6 0.178 0.13 Lentil
Vitamin B12 0 0
Vitamin K 1.7 23.1 Nattō
Folate 181 8 Lentil
Trans Fat 0 0
Saturated Fat 0.053 1.591 Lentil
Monounsaturated Fat 0.064 2.43 Nattō
Polyunsaturated fat 0.175 6.21 Nattō
Tryptophan 0.081 0.223 Nattō
Threonine 0.323 0.813 Nattō
Isoleucine 0.39 0.931 Nattō
Leucine 0.654 1.509 Nattō
Lysine 0.63 1.145 Nattō
Methionine 0.077 0.208 Nattō
Phenylalanine 0.445 0.941 Nattō
Valine 0.448 1.018 Nattō
Histidine 0.254 0.512 Nattō
Fructose

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.