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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 from Black turtle bean is 109% higher.

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% 1% 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 AVitamin A +∞%
Contains more Vitamin E Vitamin 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 D ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B12 ~0µg

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%

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

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

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
60%
Black turtle bean
Minerals Daily Need Coverage Score
116%
Nattō
135%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.77g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.359g)
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 is richer in vitamins?
Black turtle bean
Black turtle 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

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.