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Nattō vs Cranberry bean - In-Depth Nutrition Comparison

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Important differences between Nattō and Cranberry bean

  • Nattō has more Iron and Manganese, however Cranberry bean has more Folate, Fiber, Vitamin B1, Phosphorus, Potassium, Vitamin C, Copper and Vitamin B6.
  • Cranberry bean's daily need coverage for Folate is 149% more.
  • Nattō has 2 times more Iron than Cranberry bean. Nattō has 8.6mg of Iron, while Cranberry bean has 5mg.

The food varieties used in the comparison are Natto and Beans, cranberry (roman), mature seeds, raw.

Infographic

Nattō vs Cranberry bean infographic
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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
Nattō
2
:
Contains more Iron +72%
Contains more Calcium +70.9%
Contains more Potassium +82.7%
Contains more Magnesium +35.7%
Contains more Copper +19%
Contains more Zinc +19.8%
Contains more Phosphorus +113.8%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Iron +72%
Contains more Calcium +70.9%
Contains more Potassium +82.7%
Contains more Magnesium +35.7%
Contains more Copper +19%
Contains more Zinc +19.8%
Contains more Phosphorus +113.8%
Contains less Sodium -14.3%

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
3
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +366.9%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +247.9%
Contains more Vitamin B6 +137.7%
Contains more Folate +7450%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +366.9%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +247.9%
Contains more Vitamin B6 +137.7%
Contains more Folate +7450%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Nattō
69
Cranberry bean
Mineral Summary Score
114
Nattō
122
Cranberry 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 the food
Protein
116%
Nattō
138%
Cranberry bean
Carbohydrates
13%
Nattō
60%
Cranberry bean
Fats
51%
Nattō
6%
Cranberry bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Cranberry bean
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Nattō Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
Which food contains less Sugars?
Cranberry bean
Cranberry bean contains less Sugars (difference - 4.89g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 1.275g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Cranberry bean
Cranberry 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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Nattō Cranberry bean Opinion
Calories 211 335 Cranberry bean
Protein 19.4 23.03 Cranberry bean
Fats 11 1.23 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 60.05 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 5 Nattō
Calcium 217 127 Nattō
Potassium 729 1332 Cranberry bean
Magnesium 115 156 Cranberry bean
Sugars 4.89 Cranberry bean
Fiber 5.4 24.7 Cranberry bean
Copper 0.667 0.794 Cranberry bean
Zinc 3.03 3.63 Cranberry bean
Starch
Phosphorus 174 372 Cranberry bean
Sodium 7 6 Cranberry bean
Vitamin A 0 2 Cranberry bean
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.16 0.747 Cranberry bean
Vitamin B2 0.19 0.213 Cranberry bean
Vitamin B3 0 1.455 Cranberry bean
Vitamin B5 0.215 0.748 Cranberry bean
Vitamin B6 0.13 0.309 Cranberry bean
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 8 604 Cranberry bean
Trans Fat 0 0
Saturated Fat 1.591 0.316 Cranberry bean
Monounsaturated Fat 2.43 0.106 Nattō
Polyunsaturated fat 6.21 0.527 Nattō
Tryptophan 0.223 0.273 Cranberry bean
Threonine 0.813 0.969 Cranberry bean
Isoleucine 0.931 1.017 Cranberry bean
Leucine 1.509 1.838 Cranberry bean
Lysine 1.145 1.58 Cranberry bean
Methionine 0.208 0.346 Cranberry bean
Phenylalanine 0.941 1.245 Cranberry bean
Valine 1.018 1.205 Cranberry bean
Histidine 0.512 0.641 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.