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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
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" 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 Calcium +1042.1%
Contains more Iron +158.3%
Contains more Magnesium +219.4%
Contains more Potassium +97.6%
Contains more Zinc +138.6%
Contains more Copper +165.7%
Equal in Phosphorus - 174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains less Sodium -71.4%
Contains more Calcium +1042.1%
Contains more Iron +158.3%
Contains more Magnesium +219.4%
Contains more Potassium +97.6%
Contains more Zinc +138.6%
Contains more Copper +165.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 +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

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

All nutrients comparison - raw data values

Nutrient Lentil Nattō Opinion
Net carbs 12.23g 7.28g Lentil
Protein 9.02g 19.4g Nattō
Fats 0.38g 11g Nattō
Carbs 20.13g 12.68g Lentil
Calories 116kcal 211kcal Nattō
Starch g g
Fructose g g
Sugar 1.8g 4.89g Lentil
Fiber 7.9g 5.4g Lentil
Calcium 19mg 217mg Nattō
Iron 3.33mg 8.6mg Nattō
Magnesium 36mg 115mg Nattō
Phosphorus 180mg 174mg Lentil
Potassium 369mg 729mg Nattō
Sodium 2mg 7mg Lentil
Zinc 1.27mg 3.03mg Nattō
Copper 0.251mg 0.667mg Nattō
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.01mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 13mg Nattō
Vitamin B1 0.169mg 0.16mg Lentil
Vitamin B2 0.073mg 0.19mg Nattō
Vitamin B3 1.06mg 0mg Lentil
Vitamin B5 0.638mg 0.215mg Lentil
Vitamin B6 0.178mg 0.13mg Lentil
Folate 181µg 8µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 23.1µg Nattō
Tryptophan 0.081mg 0.223mg Nattō
Threonine 0.323mg 0.813mg Nattō
Isoleucine 0.39mg 0.931mg Nattō
Leucine 0.654mg 1.509mg Nattō
Lysine 0.63mg 1.145mg Nattō
Methionine 0.077mg 0.208mg Nattō
Phenylalanine 0.445mg 0.941mg Nattō
Valine 0.448mg 1.018mg Nattō
Histidine 0.254mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.053g 1.591g Lentil
Monounsaturated Fat 0.064g 2.43g Nattō
Polyunsaturated fat 0.175g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
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

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)

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.