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  6. Nattō vs. Black turtle bean

Nattō vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between Nattō and Black turtle bean

  • Nattō has more Iron, Manganese, Copper, Zinc, Vitamin K, Calcium, Magnesium, Vitamin C, and Selenium, however, Black turtle bean is richer in Folate.
  • Nattō covers your daily Iron needs 72% more than Black turtle bean.

Specific food types used in this comparison are Natto and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Nattō vs Black turtle 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +134.7%
Contains more CalciumCalcium +294.5%
Contains more PotassiumPotassium +68.4%
Contains more IronIron +201.8%
Contains more CopperCopper +148%
Contains more ZincZinc +298.7%
Contains more PhosphorusPhosphorus +14.5%
Contains more ManganeseManganese +367.3%
Contains more SeleniumSelenium +633.3%
Contains less SodiumSodium -57.1%

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +239.3%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +74.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more FolateFolate +975%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +137.2%
Contains more FatsFats +3042.9%
Contains more OtherOther +37.7%
Contains more CarbsCarbs +92%
Contains more WaterWater +19.5%

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +8000%
Contains more Poly. FatPolyunsaturated fat +4067.8%
Contains less Sat. FatSaturated Fat -94.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Black turtle 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 Black turtle bean Opinion
Calories 211kcal 130kcal Nattō
Protein 19.4g 8.18g Nattō
Fats 11g 0.35g Nattō
Vitamin C 13mg 0mg Nattō
Net carbs 7.28g 16.05g Black turtle bean
Carbs 12.68g 24.35g Black turtle bean
Magnesium 115mg 49mg Nattō
Calcium 217mg 55mg Nattō
Potassium 729mg 433mg Nattō
Iron 8.6mg 2.85mg Nattō
Sugar 4.89g 0.32g Black turtle bean
Fiber 5.4g 8.3g Black turtle bean
Copper 0.667mg 0.269mg Nattō
Zinc 3.03mg 0.76mg Nattō
Phosphorus 174mg 152mg Nattō
Sodium 7mg 3mg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.01mg 0.87mg Black turtle bean
Manganese 1.528mg 0.327mg Nattō
Selenium 8.8µg 1.2µg Nattō
Vitamin B1 0.16mg 0.225mg Black turtle bean
Vitamin B2 0.19mg 0.056mg Nattō
Vitamin B3 0mg 0.527mg Black turtle bean
Vitamin B5 0.215mg 0.26mg Black turtle bean
Vitamin B6 0.13mg 0.077mg Nattō
Vitamin K 23.1µg 3.3µg Nattō
Folate 8µg 86µg Black turtle bean
Choline 57mg 32.6mg Nattō
Saturated Fat 1.591g 0.089g Black turtle bean
Monounsaturated Fat 2.43g 0.03g Nattō
Polyunsaturated fat 6.21g 0.149g Nattō
Tryptophan 0.223mg 0.097mg Nattō
Threonine 0.813mg 0.344mg Nattō
Isoleucine 0.931mg 0.361mg Nattō
Leucine 1.509mg 0.653mg Nattō
Lysine 1.145mg 0.562mg Nattō
Methionine 0.208mg 0.123mg Nattō
Phenylalanine 0.941mg 0.442mg Nattō
Valine 1.018mg 0.428mg Nattō
Histidine 0.512mg 0.228mg Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
116%
Nattō
42%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.502g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 36)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.5)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.