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  6. Nattō vs. Cranberry bean raw

Nattō vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between nattō and cranberry bean raw

  • Nattō has more iron, manganese, and vitamin C; however, cranberry bean raw has more folate, fiber, vitamin B1, phosphorus, potassium, copper, and vitamin B6.
  • Cranberry bean raw's daily need coverage for folate is 149% more.
  • Nattō has a higher glycemic index than cranberry bean raw.

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

Infographic

Nattō vs Cranberry bean raw 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
3
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +70.9%
Contains more IronIron +72%
Contains more ManganeseManganese +66.1%
Contains more MagnesiumMagnesium +35.7%
Contains more PotassiumPotassium +82.7%
Contains more CopperCopper +19%
Contains more ZincZinc +19.8%
Contains more PhosphorusPhosphorus +113.8%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +44.3%

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
4
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +366.9%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +247.9%
Contains more Vitamin B6Vitamin B6 +137.7%
Contains more FolateFolate +7450%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Cranberry bean raw DV% diff.
Folate 8µg 604µg 149%
Fiber 5.4g 24.7g 77%
Vitamin B1 0.16mg 0.747mg 49%
Iron 8.6mg 5mg 45%
Polyunsaturated fat 6.21g 0.527g 38%
Phosphorus 174mg 372mg 28%
Manganese 1.528mg 0.92mg 26%
Vitamin K 23.1µg 19%
Potassium 729mg 1332mg 18%
Carbs 12.68g 60.05g 16%
Fats 11g 1.23g 15%
Vitamin C 13mg 0mg 14%
Vitamin B6 0.13mg 0.309mg 14%
Copper 0.667mg 0.794mg 14%
Vitamin B5 0.215mg 0.748mg 11%
Choline 57mg 10%
Magnesium 115mg 156mg 10%
Calcium 217mg 127mg 9%
Vitamin B3 0mg 1.455mg 9%
Selenium 8.8µg 12.7µg 7%
Protein 19.4g 23.03g 7%
Monounsaturated fat 2.43g 0.106g 6%
Saturated fat 1.591g 0.316g 6%
Calories 211kcal 335kcal 6%
Zinc 3.03mg 3.63mg 5%
Vitamin B2 0.19mg 0.213mg 2%
Net carbs 7.28g 35.35g N/A
Sugar 4.89g N/A
Sodium 7mg 6mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.273mg 0%
Threonine 0.813mg 0.969mg 0%
Isoleucine 0.931mg 1.017mg 0%
Leucine 1.509mg 1.838mg 0%
Lysine 1.145mg 1.58mg 0%
Methionine 0.208mg 0.346mg 0%
Phenylalanine 0.941mg 1.245mg 0%
Valine 1.018mg 1.205mg 0%
Histidine 0.512mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +794.3%
Contains more WaterWater +344.1%
Contains more ProteinProtein +18.7%
Contains more CarbsCarbs +373.6%
Contains more OtherOther +73.7%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2192.5%
Contains more Poly. FatPolyunsaturated fat +1078.4%
Contains less Sat. FatSaturated fat -80.1%

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 bean raw - 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.