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  6. Nattō vs. Cranberry beans

Nattō vs. Cranberry beans — In-Depth Nutrition Comparison

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Summary of differences between nattō and cranberry beans

  • Nattō has more iron, manganese, copper, zinc, calcium, magnesium, vitamin C, and selenium, while cranberry beans has more folate and fiber.
  • Nattō covers your daily need for iron, 81% more than cranberry beans.
  • Cranberry beans has a lower glycemic index. The glycemic index of cranberry beans is 35, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Natto and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Nattō vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +334%
Contains more PotassiumPotassium +88.4%
Contains more IronIron +311.5%
Contains more CopperCopper +188.7%
Contains more ZincZinc +165.8%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +313%
Contains more SeleniumSelenium +576.9%
Contains less SodiumSodium -85.7%

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
6
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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +175.4%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more FolateFolate +2487.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Cranberry beans DV% diff.
Iron 8.6mg 2.09mg 81%
Manganese 1.528mg 0.37mg 50%
Folate 8µg 207µg 50%
Copper 0.667mg 0.231mg 48%
Polyunsaturated fat 6.21g 0.199g 40%
Protein 19.4g 9.34g 20%
Vitamin K 23.1µg 19%
Zinc 3.03mg 1.14mg 17%
Calcium 217mg 50mg 17%
Fats 11g 0.46g 16%
Magnesium 115mg 50mg 15%
Vitamin C 13mg 0mg 14%
Selenium 8.8µg 1.3µg 14%
Fiber 5.4g 8.6g 13%
Choline 57mg 10%
Potassium 729mg 387mg 10%
Vitamin B2 0.19mg 0.069mg 9%
Saturated fat 1.591g 0.119g 7%
Phosphorus 174mg 135mg 6%
Monounsaturated fat 2.43g 0.04g 6%
Vitamin B6 0.13mg 0.081mg 4%
Calories 211kcal 136kcal 4%
Vitamin B1 0.16mg 0.21mg 4%
Carbs 12.68g 24.46g 4%
Vitamin B3 0mg 0.515mg 3%
Vitamin B5 0.215mg 0.24mg 1%
Net carbs 7.28g 15.86g N/A
Sugar 4.89g N/A
Sodium 7mg 1mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.111mg 0%
Threonine 0.813mg 0.393mg 0%
Isoleucine 0.931mg 0.412mg 0%
Leucine 1.509mg 0.746mg 0%
Lysine 1.145mg 0.641mg 0%
Methionine 0.208mg 0.14mg 0%
Phenylalanine 0.941mg 0.505mg 0%
Valine 1.018mg 0.489mg 0%
Histidine 0.512mg 0.26mg 0%

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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +107.7%
Contains more FatsFats +2291.3%
Contains more OtherOther +74.3%
Contains more CarbsCarbs +92.9%
Contains more WaterWater +17.5%

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +5975%
Contains more Poly. FatPolyunsaturated fat +3020.6%
Contains less Sat. FatSaturated fat -92.5%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.