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  6. Nattō vs. Bean

Nattō vs. Bean — In-Depth Nutrition Comparison

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Important differences between Nattō and Bean

  • Bean has 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 Bean. Nattō has 23.1µg of Vitamin K, while Bean has 0.8µg.

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

Infographic

Nattō vs Bean 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
:
1
Bean
Bean
Contains more Calcium +334%
Contains more Iron +2865.5%
Contains more Magnesium +259.4%
Contains more Phosphorus +67.3%
Contains more Potassium +146.3%
Contains more Zinc +116.4%
Contains more Copper +223.8%
Contains more Selenium +95.6%
Contains less Sodium -85.7%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +334%
Contains more Iron +2865.5%
Contains more Magnesium +259.4%
Contains more Phosphorus +67.3%
Contains more Potassium +146.3%
Contains more Zinc +116.4%
Contains more Copper +223.8%
Contains more Selenium +95.6%
Contains less Sodium -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
5
:
4
Bean
Bean
Contains more Vitamin C +319.4%
Contains more Vitamin B2 +216.7%
Contains more Vitamin K +2787.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin B3 +∞%
Contains more Folate +200%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B6 - 0.13
Nattō
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin C +319.4%
Contains more Vitamin B2 +216.7%
Contains more Vitamin K +2787.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin B3 +∞%
Contains more Folate +200%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
:
2
Bean
Bean
Contains more Protein +304.2%
Contains more Fats +2650%
Contains more Other +11.1%
Contains more Carbs +61.6%
Contains more Water +32%
Equal in Other - 1.71
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Bean
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 Protein +304.2%
Contains more Fats +2650%
Contains more Other +11.1%
Contains more Carbs +61.6%
Contains more Water +32%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +6842.9%
Contains more Polyunsaturated fat +3510.5%
Contains less Saturated Fat -93.5%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +6842.9%
Contains more Polyunsaturated fat +3510.5%
Contains less Saturated Fat -93.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Bean
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Bean Opinion
Net carbs 7.28g 14.99g Bean
Protein 19.4g 4.8g Nattō
Fats 11g 0.4g Nattō
Carbs 12.68g 20.49g Bean
Calories 211kcal 105kcal Nattō
Sugar 4.89g 7.78g Nattō
Fiber 5.4g 5.5g Bean
Calcium 217mg 50mg Nattō
Iron 8.6mg 0.29mg Nattō
Magnesium 115mg 32mg Nattō
Phosphorus 174mg 104mg Nattō
Potassium 729mg 296mg Nattō
Sodium 7mg 1mg Bean
Zinc 3.03mg 1.4mg Nattō
Copper 0.667mg 0.206mg Nattō
Manganese 1.528mg Nattō
Selenium 8.8µg 4.5µg Nattō
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.01mg 0.15mg Bean
Vitamin C 13mg 3.1mg Nattō
Vitamin B1 0.16mg 0.15mg Nattō
Vitamin B2 0.19mg 0.06mg Nattō
Vitamin B3 0mg 0.43mg Bean
Vitamin B5 0.215mg Nattō
Vitamin B6 0.13mg 0.13mg
Folate 8µg 24µg Bean
Vitamin K 23.1µg 0.8µg Nattō
Tryptophan 0.223mg Nattō
Threonine 0.813mg Nattō
Isoleucine 0.931mg Nattō
Leucine 1.509mg Nattō
Lysine 1.145mg Nattō
Methionine 0.208mg Nattō
Phenylalanine 0.941mg Nattō
Valine 1.018mg Nattō
Histidine 0.512mg Nattō
Saturated Fat 1.591g 0.103g Bean
Monounsaturated Fat 2.43g 0.035g Nattō
Polyunsaturated fat 6.21g 0.172g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
11%
Bean
Minerals Daily Need Coverage Score
116%
Nattō
25%
Bean

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 2.89g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.488g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 23)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.6)
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

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. Bean - 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.