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Nattō vs. Kidney beans — In-Depth Nutrition Comparison

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Differences between nattō and kidney beans

  • Nattō has more iron, copper, manganese, zinc, calcium, magnesium, selenium, vitamin C, and vitamin K, while kidney beans has more folate.
  • Nattō's daily need coverage for iron is 80% higher.
  • Kidney beans contains 11 times less vitamin C than nattō. Nattō contains 13mg of vitamin C, while kidney beans contains 1.2mg.
  • Kidney beans has a lower glycemic index. The glycemic index of kidney beans is 22, while the glycemic index of nattō is 56.

The food types used in this comparison are Natto and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Nattō vs Kidney beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +173.8%
Contains more CalciumCalcium +520%
Contains more PotassiumPotassium +80%
Contains more IronIron +287.4%
Contains more CopperCopper +208.8%
Contains more ZincZinc +203%
Contains more PhosphorusPhosphorus +26.1%
Contains more ManganeseManganese +255.3%
Contains more SeleniumSelenium +700%
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
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +983.3%
Contains more Vitamin B2Vitamin B2 +227.6%
Contains more Vitamin KVitamin K +175%
Contains more CholineCholine +86.9%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +1525%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B5 ~0.22mg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +123.8%
Contains more FatsFats +2100%
Contains more OtherOther +74.3%
Contains more CarbsCarbs +79.8%
Contains more WaterWater +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +6130.8%
Contains more Poly. FatPolyunsaturated fat +2133.8%
Contains less Sat. FatSaturated fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Kidney beans DV% diff.
Iron 8.6mg 2.22mg 80%
Copper 0.667mg 0.216mg 50%
Manganese 1.528mg 0.43mg 48%
Polyunsaturated fat 6.21g 0.278g 40%
Folate 8µg 130µg 31%
Protein 19.4g 8.67g 21%
Calcium 217mg 35mg 18%
Zinc 3.03mg 1mg 18%
Magnesium 115mg 42mg 17%
Fats 11g 0.5g 16%
Selenium 8.8µg 1.1µg 14%
Vitamin C 13mg 1.2mg 13%
Vitamin K 23.1µg 8.4µg 12%
Potassium 729mg 405mg 10%
Vitamin B2 0.19mg 0.058mg 10%
Saturated fat 1.591g 0.073g 7%
Monounsaturated fat 2.43g 0.039g 6%
Choline 57mg 30.5mg 5%
Phosphorus 174mg 138mg 5%
Vitamin B3 0mg 0.578mg 4%
Fiber 5.4g 6.4g 4%
Calories 211kcal 127kcal 4%
Carbs 12.68g 22.8g 3%
Vitamin B6 0.13mg 0.12mg 1%
Net carbs 7.28g 16.4g N/A
Sugar 4.89g 0.32g N/A
Sodium 7mg 1mg 0%
Vitamin E 0.01mg 0.03mg 0%
Vitamin B1 0.16mg 0.16mg 0%
Vitamin B5 0.215mg 0.22mg 0%
Tryptophan 0.223mg 0.104mg 0%
Threonine 0.813mg 0.319mg 0%
Isoleucine 0.931mg 0.41mg 0%
Leucine 1.509mg 0.736mg 0%
Lysine 1.145mg 0.607mg 0%
Methionine 0.208mg 0.113mg 0%
Phenylalanine 0.941mg 0.511mg 0%
Valine 1.018mg 0.5mg 0%
Histidine 0.512mg 0.238mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Kidney beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Kidney beans
Minerals Daily Need Coverage Score
116%
Nattō
38%
Kidney beans

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Kidney beans
Kidney beans is lower in Saturated fat (difference - 1.518g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 34)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.9)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.