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Nattō vs Bean - In-Depth Nutrition Comparison

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A recap on differences between Nattō and Bean

  • Nattō has more Iron, and Manganese, however Bean is higher in Folate, Vitamin B1, Fiber, Selenium, Phosphorus, Vitamin B6, Copper, and Potassium.
  • Bean covers your daily Folate needs 129% more than Nattō.
  • Bean contains 2 times less Iron than Nattō. Nattō contains 8.6mg of Iron, while Bean contains 5.07mg.

Food varieties used in this article are Natto and Beans, pinto, mature seeds, raw.

Infographic

Nattō vs Bean 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
Nattō
4
:
4
Bean
Contains more Calcium +92%
Contains more Iron +69.6%
Contains less Sodium -41.7%
Contains more Zinc +32.9%
Contains more Magnesium +53%
Contains more Phosphorus +136.2%
Contains more Potassium +91.1%
Contains more Copper +33.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Calcium +92%
Contains more Iron +69.6%
Contains less Sodium -41.7%
Contains more Zinc +32.9%
Contains more Magnesium +53%
Contains more Phosphorus +136.2%
Contains more Potassium +91.1%
Contains more Copper +33.9%

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
Nattō
2
:
7
Bean
Contains more Vitamin C +106.3%
Contains more Vitamin K +312.5%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +345.6%
Contains more Vitamin B2 +11.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +265.1%
Contains more Vitamin B6 +264.6%
Contains more Folate +6462.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin C +106.3%
Contains more Vitamin K +312.5%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +345.6%
Contains more Vitamin B2 +11.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +265.1%
Contains more Vitamin B6 +264.6%
Contains more Folate +6462.5%

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

All nutrients comparison - raw data values

Nutrient Nattō Bean Opinion
Net carbs 7.28g 47.05g Bean
Protein 19.4g 21.42g Bean
Fats 11g 1.23g Nattō
Carbs 12.68g 62.55g Bean
Calories 211kcal 347kcal Bean
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar 4.89g 2.11g Bean
Fiber 5.4g 15.5g Bean
Calcium 217mg 113mg Nattō
Iron 8.6mg 5.07mg Nattō
Magnesium 115mg 176mg Bean
Phosphorus 174mg 411mg Bean
Potassium 729mg 1393mg Bean
Sodium 7mg 12mg Nattō
Zinc 3.03mg 2.28mg Nattō
Copper 0.667mg 0.893mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.01mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 6.3mg Nattō
Vitamin B1 0.16mg 0.713mg Bean
Vitamin B2 0.19mg 0.212mg Bean
Vitamin B3 0mg 1.174mg Bean
Vitamin B5 0.215mg 0.785mg Bean
Vitamin B6 0.13mg 0.474mg Bean
Folate 8µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 5.6µg Nattō
Tryptophan 0.223mg 0.237mg Bean
Threonine 0.813mg 0.81mg Nattō
Isoleucine 0.931mg 0.871mg Nattō
Leucine 1.509mg 1.558mg Bean
Lysine 1.145mg 1.356mg Bean
Methionine 0.208mg 0.259mg Bean
Phenylalanine 0.941mg 1.095mg Bean
Valine 1.018mg 0.998mg Nattō
Histidine 0.512mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.591g 0.235g Bean
Monounsaturated Fat 2.43g 0.229g Nattō
Polyunsaturated fat 6.21g 0.407g 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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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
20
Nattō
70
Bean
Mineral Summary Score
114
Nattō
126
Bean

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
116%
Nattō
129%
Bean
Carbohydrates
13%
Nattō
63%
Bean
Fats
51%
Nattō
6%
Bean

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 2.78g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.356g)
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 is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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/175199/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.