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Lupin Bean vs Nattō - In-Depth Nutrition Comparison

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How are Lupin Bean and Nattō different?

  • Lupin Bean is higher in Folate, Fiber, Vitamin B1, Copper, Phosphorus, Manganese, Magnesium, Vitamin B6, and Zinc, however Nattō is richer in Iron.
  • Daily need coverage for Folate from Lupin Bean is 87% higher.
  • Lupin Bean contains 4 times more Vitamin B1 than Nattō. While Lupin Bean contains 0.64mg of Vitamin B1, Nattō contains only 0.16mg.

Lupins, mature seeds, raw and Natto are the varieties used in this article.

Infographic

Lupin Bean 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
Contains more Magnesium +72.2%
Contains more Phosphorus +152.9%
Contains more Potassium +39%
Contains more Zinc +56.8%
Contains more Copper +53.2%
Contains more Calcium +23.3%
Contains more Iron +97.2%
Contains less Sodium -53.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +72.2%
Contains more Phosphorus +152.9%
Contains more Potassium +39%
Contains more Zinc +56.8%
Contains more Copper +53.2%
Contains more Calcium +23.3%
Contains more Iron +97.2%
Contains less Sodium -53.3%

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
:
3
Nattō
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +248.8%
Contains more Vitamin B6 +174.6%
Contains more Folate +4337.5%
Contains more Vitamin C +170.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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 B1 +300%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +248.8%
Contains more Vitamin B6 +174.6%
Contains more Folate +4337.5%
Contains more Vitamin C +170.8%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Nattō Opinion
Net carbs 21.47g 7.28g Lupin Bean
Protein 36.17g 19.4g Lupin Bean
Fats 9.74g 11g Nattō
Carbs 40.37g 12.68g Lupin Bean
Calories 371kcal 211kcal Lupin Bean
Starch g g
Fructose g g
Sugar g 4.89g Lupin Bean
Fiber 18.9g 5.4g Lupin Bean
Calcium 176mg 217mg Nattō
Iron 4.36mg 8.6mg Nattō
Magnesium 198mg 115mg Lupin Bean
Phosphorus 440mg 174mg Lupin Bean
Potassium 1013mg 729mg Lupin Bean
Sodium 15mg 7mg Nattō
Zinc 4.75mg 3.03mg Lupin Bean
Copper 1.022mg 0.667mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg 0.01mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 13mg Nattō
Vitamin B1 0.64mg 0.16mg Lupin Bean
Vitamin B2 0.22mg 0.19mg Lupin Bean
Vitamin B3 2.19mg 0mg Lupin Bean
Vitamin B5 0.75mg 0.215mg Lupin Bean
Vitamin B6 0.357mg 0.13mg Lupin Bean
Folate 355µg 8µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 23.1µg Nattō
Tryptophan 0.289mg 0.223mg Lupin Bean
Threonine 1.331mg 0.813mg Lupin Bean
Isoleucine 1.615mg 0.931mg Lupin Bean
Leucine 2.743mg 1.509mg Lupin Bean
Lysine 1.933mg 1.145mg Lupin Bean
Methionine 0.255mg 0.208mg Lupin Bean
Phenylalanine 1.435mg 0.941mg Lupin Bean
Valine 1.51mg 1.018mg Lupin Bean
Histidine 1.03mg 0.512mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.156g 1.591g Lupin Bean
Monounsaturated Fat 3.94g 2.43g Lupin Bean
Polyunsaturated fat 2.439g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean 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
55
Lupin Bean
20
Nattō
Mineral Summary Score
138
Lupin Bean
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
217%
Lupin Bean
116%
Nattō
Carbohydrates
40%
Lupin Bean
13%
Nattō
Fats
45%
Lupin Bean
51%
Nattō

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 8mg)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.2)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.435g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
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

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.