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  6. Nattō vs. Black turtle bean

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

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How are nattō and black turtle bean different?

  • Nattō is higher in manganese, vitamin K, and vitamin C; however, black turtle bean is richer in folate, vitamin B1, fiber, phosphorus, copper, potassium, and vitamin B5.
  • Daily need coverage for folate for black turtle bean is 109% higher.
  • Black turtle bean has a lower glycemic index (20) than nattō (56).

Natto and Beans, black turtle, mature seeds, raw are the varieties used in this article.

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
5
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CalciumCalcium +35.6%
Contains more ZincZinc +37.7%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +52.8%
Contains more SeleniumSelenium +175%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +105.8%
Contains more CopperCopper +49.9%
Contains more PhosphorusPhosphorus +152.9%
~equal in Iron ~8.7mg

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
3
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +312.5%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +462.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +318.1%
Contains more Vitamin B6Vitamin B6 +120%
Contains more FolateFolate +5450%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Black turtle bean DV% diff.
Folate 8µg 444µg 109%
Vitamin B1 0.16mg 0.9mg 62%
Fiber 5.4g 15.5g 40%
Polyunsaturated fat 6.21g 0.387g 39%
Phosphorus 174mg 440mg 38%
Copper 0.667mg 1mg 37%
Manganese 1.528mg 1mg 23%
Potassium 729mg 1500mg 23%
Carbs 12.68g 63.25g 17%
Fats 11g 0.9g 16%
Vitamin K 23.1µg 5.6µg 15%
Vitamin B5 0.215mg 0.899mg 14%
Vitamin C 13mg 0mg 14%
Vitamin B3 0mg 1.955mg 12%
Vitamin B6 0.13mg 0.286mg 12%
Magnesium 115mg 160mg 11%
Selenium 8.8µg 3.2µg 10%
Choline 57mg 10%
Zinc 3.03mg 2.2mg 8%
Saturated fat 1.591g 0.232g 6%
Monounsaturated fat 2.43g 0.078g 6%
Calories 211kcal 339kcal 6%
Calcium 217mg 160mg 6%
Protein 19.4g 21.25g 4%
Vitamin E 0.01mg 0.21mg 1%
Iron 8.6mg 8.7mg 1%
Net carbs 7.28g 47.75g N/A
Sugar 4.89g 2.12g N/A
Sodium 7mg 9mg 0%
Vitamin B2 0.19mg 0.193mg 0%
Tryptophan 0.223mg 0.252mg 0%
Threonine 0.813mg 0.894mg 0%
Isoleucine 0.931mg 0.938mg 0%
Leucine 1.509mg 1.697mg 0%
Lysine 1.145mg 1.459mg 0%
Methionine 0.208mg 0.32mg 0%
Phenylalanine 0.941mg 1.149mg 0%
Valine 1.018mg 1.112mg 0%
Histidine 0.512mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +1122.2%
Contains more WaterWater +400.2%
Contains more CarbsCarbs +398.8%
Contains more OtherOther +89.5%
~equal in Protein ~21.25g

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +3015.4%
Contains more Poly. FatPolyunsaturated fat +1504.7%
Contains less Sat. FatSaturated fat -85.4%

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/175186/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.