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  6. Nattō vs. Beans

Nattō vs. Beans — In-Depth Nutrition Comparison

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Important differences between nattō and beans

  • Beans have less iron, copper, magnesium, vitamin K, calcium, zinc, potassium, vitamin C, vitamin B2, and phosphorus.
  • Nattō's daily need coverage for iron is 104% more.
  • Nattō has 29 times more vitamin K than beans. Nattō has 23.1µg of vitamin K, while beans have 0.8µg.
  • Nattō has a higher glycemic index than beans.

The food varieties used in the comparison are Natto and Beans, baked, canned, no salt added.

Infographic

Nattō vs Beans 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.
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%
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +259.4%
Contains more CalciumCalcium +334%
Contains more PotassiumPotassium +146.3%
Contains more IronIron +2865.5%
Contains more CopperCopper +223.8%
Contains more ZincZinc +116.4%
Contains more PhosphorusPhosphorus +67.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +95.6%
Contains less SodiumSodium -85.7%

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.
Nattō
Nattō
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Beans
Beans
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin CVitamin C +319.4%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2787.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Beans DV% diff.
Iron 8.6mg 0.29mg 104%
Manganese 1.528mg 66%
Copper 0.667mg 0.206mg 51%
Polyunsaturated fat 6.21g 0.172g 40%
Protein 19.4g 4.8g 29%
Magnesium 115mg 32mg 20%
Vitamin K 23.1µg 0.8µg 19%
Calcium 217mg 50mg 17%
Fats 11g 0.4g 16%
Zinc 3.03mg 1.4mg 15%
Potassium 729mg 296mg 13%
Vitamin C 13mg 3.1mg 11%
Phosphorus 174mg 104mg 10%
Vitamin B2 0.19mg 0.06mg 10%
Selenium 8.8µg 4.5µg 8%
Saturated fat 1.591g 0.103g 7%
Monounsaturated fat 2.43g 0.035g 6%
Calories 211kcal 105kcal 5%
Choline 57mg 30.8mg 5%
Vitamin B5 0.215mg 4%
Folate 8µg 24µg 4%
Carbs 12.68g 20.49g 3%
Vitamin B3 0mg 0.43mg 3%
Vitamin A 0µg 5µg 1%
Vitamin E 0.01mg 0.15mg 1%
Vitamin B1 0.16mg 0.15mg 1%
Protein per 100 calories 9.2g 4.6g N/A
Calories per 10 g protein 109kcal 219kcal N/A
Weight per 100 calories 47g 95g N/A
Unsaturated / Saturated Fat ratio 5.4 2 N/A
Net carbs 7.28g 14.99g N/A
Sugar 4.89g 7.78g N/A
Fiber 5.4g 5.5g 0%
Sodium 7mg 1mg 0%
Vitamin B6 0.13mg 0.13mg 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
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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +304.2%
Contains more FatsFats +2650%
Contains more CarbsCarbs +61.6%
Contains more WaterWater +32%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +6842.9%
Contains more Poly. FatPolyunsaturated fat +3510.5%
Contains less Sat. FatSaturated fat -93.5%

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.