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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 of Iron 81% more than Cranberry beans.

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.
Contains more Calcium +334%
Contains more Iron +311.5%
Contains more Magnesium +130%
Contains more Phosphorus +28.9%
Contains more Potassium +88.4%
Contains more Zinc +165.8%
Contains more Copper +188.7%
Contains more Manganese +313%
Contains more Selenium +576.9%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +334%
Contains more Iron +311.5%
Contains more Magnesium +130%
Contains more Phosphorus +28.9%
Contains more Potassium +88.4%
Contains more Zinc +165.8%
Contains more Copper +188.7%
Contains more Manganese +313%
Contains more Selenium +576.9%
Contains less Sodium -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
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.4%
Contains more Vitamin B6 +60.5%
Contains more Vitamin B1 +31.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +11.6%
Contains more Folate +2487.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 32% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.4%
Contains more Vitamin B6 +60.5%
Contains more Vitamin B1 +31.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +11.6%
Contains more Folate +2487.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +107.7%
Contains more Fats +2291.3%
Contains more Other +74.3%
Contains more Carbs +92.9%
Contains more Water +17.5%
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 Protein +107.7%
Contains more Fats +2291.3%
Contains more Other +74.3%
Contains more Carbs +92.9%
Contains more Water +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5975%
Contains more Polyunsaturated fat +3020.6%
Contains less Saturated Fat -92.5%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +5975%
Contains more Polyunsaturated fat +3020.6%
Contains less Saturated Fat -92.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Cranberry beans
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Cranberry beans
Minerals Daily Need Coverage Score
116%
Nattō
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.472g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 21)
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. 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.