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Nattō vs Adzuki bean - In-Depth Nutrition Comparison

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A recap on differences between Nattō and Adzuki bean

  • Nattō has more Iron, Manganese, Copper, Calcium, Magnesium, Selenium, Zinc, and Vitamin B2, however Adzuki bean is higher in Folate, and Vitamin C.
  • Nattō covers your daily Iron needs 83% more than Adzuki bean.
  • Adzuki bean contains 8 times less Calcium than Nattō. Nattō contains 217mg of Calcium, while Adzuki bean contains 28mg.

Food varieties used in this article are Natto and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Nattō vs Adzuki 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +675%
Contains more Iron +330%
Contains more Magnesium +121.2%
Contains more Potassium +37%
Contains less Sodium -12.5%
Contains more Zinc +71.2%
Contains more Copper +123.8%
Equal in Phosphorus - 168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +675%
Contains more Iron +330%
Contains more Magnesium +121.2%
Contains more Potassium +37%
Contains less Sodium -12.5%
Contains more Zinc +71.2%
Contains more Copper +123.8%
Equal in Phosphorus - 168

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
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.1%
Contains more Vitamin B2 +196.9%
Contains more Vitamin B6 +35.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +100%
Contains more Folate +1412.5%
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 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.1%
Contains more Vitamin B2 +196.9%
Contains more Vitamin B6 +35.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +100%
Contains more Folate +1412.5%

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 Adzuki bean
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar 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 Adzuki bean Opinion
Net carbs 7.28g 17.47g Adzuki bean
Protein 19.4g 7.52g Nattō
Fats 11g 0.1g Nattō
Carbs 12.68g 24.77g Adzuki bean
Calories 211kcal 128kcal Nattō
Starch g g
Fructose g g
Sugar 4.89g g Adzuki bean
Fiber 5.4g 7.3g Adzuki bean
Calcium 217mg 28mg Nattō
Iron 8.6mg 2mg Nattō
Magnesium 115mg 52mg Nattō
Phosphorus 174mg 168mg Nattō
Potassium 729mg 532mg Nattō
Sodium 7mg 8mg Nattō
Zinc 3.03mg 1.77mg Nattō
Copper 0.667mg 0.298mg Nattō
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.115mg Nattō
Vitamin B2 0.19mg 0.064mg Nattō
Vitamin B3 0mg 0.717mg Adzuki bean
Vitamin B5 0.215mg 0.43mg Adzuki bean
Vitamin B6 0.13mg 0.096mg Nattō
Folate 8µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg 0.072mg Nattō
Threonine 0.813mg 0.255mg Nattō
Isoleucine 0.931mg 0.3mg Nattō
Leucine 1.509mg 0.632mg Nattō
Lysine 1.145mg 0.567mg Nattō
Methionine 0.208mg 0.079mg Nattō
Phenylalanine 0.941mg 0.398mg Nattō
Valine 1.018mg 0.387mg Nattō
Histidine 0.512mg 0.198mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.591g 0.036g Adzuki bean
Monounsaturated Fat 2.43g 0.009g Nattō
Polyunsaturated fat 6.21g 0.021g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Adzuki 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
16
Adzuki bean
Mineral Summary Score
114
Nattō
49
Adzuki 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
45%
Adzuki bean
Carbohydrates
13%
Nattō
25%
Adzuki bean
Fats
51%
Nattō
0%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.555g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.1)
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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.