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  6. Nattō vs. Broad bean raw

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

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What are the main differences between nattō and broad bean raw?

  • Nattō is richer in iron, manganese, copper, magnesium, zinc, calcium, and selenium, yet broad bean raw is richer in folate, vitamin K, and vitamin B3.
  • Nattō's daily need coverage for iron is 88% higher.
  • Nattō has 11 times more selenium than broad bean raw. Nattō has 8.8µg of selenium, while broad bean raw has 0.8µg.
  • Nattō has a lower glycemic index than broad bean raw.

We used Natto and Beans, fava, in pod, raw types in this comparison.

Infographic

Nattō vs Broad 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
10
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +248.5%
Contains more CalciumCalcium +486.5%
Contains more PotassiumPotassium +119.6%
Contains more IronIron +454.8%
Contains more CopperCopper +65.9%
Contains more ZincZinc +203%
Contains more PhosphorusPhosphorus +34.9%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +131.2%
Contains more SeleniumSelenium +1000%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +251.4%
Contains more Vitamin B1Vitamin B1 +20.3%
Contains more Vitamin B6Vitamin B6 +25%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11500%
Contains more Vitamin B2Vitamin B2 +52.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin KVitamin K +77.1%
Contains more FolateFolate +1750%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Broad bean raw DV% diff.
Iron 8.6mg 1.55mg 88%
Polyunsaturated fat 6.21g 0.342g 39%
Manganese 1.528mg 0.661mg 38%
Folate 8µg 148µg 35%
Copper 0.667mg 0.402mg 29%
Protein 19.4g 7.92g 23%
Magnesium 115mg 33mg 20%
Zinc 3.03mg 1mg 18%
Calcium 217mg 37mg 18%
Fats 11g 0.73g 16%
Selenium 8.8µg 0.8µg 15%
Vitamin K 23.1µg 40.9µg 15%
Vitamin B3 0mg 2.249mg 14%
Potassium 729mg 332mg 12%
Choline 57mg 10%
Vitamin C 13mg 3.7mg 10%
Vitamin B2 0.19mg 0.29mg 8%
Fiber 5.4g 7.5g 8%
Vitamin E 0.01mg 1.16mg 8%
Saturated fat 1.591g 0.118g 7%
Phosphorus 174mg 129mg 6%
Monounsaturated fat 2.43g 0.104g 6%
Calories 211kcal 88kcal 6%
Vitamin B1 0.16mg 0.133mg 2%
Vitamin B6 0.13mg 0.104mg 2%
Vitamin A 0µg 17µg 2%
Carbs 12.68g 17.63g 2%
Sodium 7mg 25mg 1%
Net carbs 7.28g 10.13g N/A
Sugar 4.89g 9.21g N/A
Vitamin B5 0.215mg 0.225mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +144.9%
Contains more FatsFats +1406.8%
Contains more OtherOther +69.6%
Contains more CarbsCarbs +39%
Contains more WaterWater +32%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +2236.5%
Contains more Poly. FatPolyunsaturated fat +1715.8%
Contains less Sat. FatSaturated fat -92.6%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.