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Nattō vs Navy bean - In-Depth Nutrition Comparison

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How are Nattō and Navy bean different?

  • Nattō is higher in Iron, Manganese, Copper, Calcium, Zinc, Selenium, and Potassium, however Navy bean is richer in Folate, Vitamin B1, and Vitamin B5.
  • Daily need coverage for Iron from Nattō is 83% higher.
  • Nattō contains 15 times more Selenium than Navy bean. While Nattō contains 8.8µg of Selenium, Navy bean contains only 0.6µg.

Natto and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Nattō vs Navy 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
Contains more Calcium +1346.7%
Contains more Iron +345.6%
Contains more Magnesium +13.9%
Contains more Phosphorus +74%
Contains more Potassium +137.5%
Contains less Sodium -46.2%
Contains more Zinc +240.4%
Contains more Copper +87.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +1346.7%
Contains more Iron +345.6%
Contains more Magnesium +13.9%
Contains more Phosphorus +74%
Contains more Potassium +137.5%
Contains less Sodium -46.2%
Contains more Zinc +240.4%
Contains more Copper +87.4%

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
2
:
Contains more Vitamin A +∞%
Contains more Vitamin C +44.6%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +283.7%
Contains more Vitamin B6 +46.9%
Contains more Folate +1550%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +44.6%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +283.7%
Contains more Vitamin B6 +46.9%
Contains more Folate +1550%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Navy bean Opinion
Net carbs 7.28g 13.05g Navy bean
Protein 19.4g 6.15g Nattō
Fats 11g 0.7g Nattō
Carbs 12.68g 13.05g Navy bean
Calories 211kcal 67kcal Nattō
Starch g g
Fructose g g
Sugar 4.89g g Navy bean
Fiber 5.4g g Nattō
Calcium 217mg 15mg Nattō
Iron 8.6mg 1.93mg Nattō
Magnesium 115mg 101mg Nattō
Phosphorus 174mg 100mg Nattō
Potassium 729mg 307mg Nattō
Sodium 7mg 13mg Nattō
Zinc 3.03mg 0.89mg Nattō
Copper 0.667mg 0.356mg Nattō
Vitamin A 0IU 4IU Navy bean
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 18.8mg Navy bean
Vitamin B1 0.16mg 0.39mg Navy bean
Vitamin B2 0.19mg 0.215mg Navy bean
Vitamin B3 0mg 1.22mg Navy bean
Vitamin B5 0.215mg 0.825mg Navy bean
Vitamin B6 0.13mg 0.191mg Navy bean
Folate 8µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg 0.064mg Nattō
Threonine 0.813mg 0.258mg Nattō
Isoleucine 0.931mg 0.273mg Nattō
Leucine 1.509mg 0.442mg Nattō
Lysine 1.145mg 0.35mg Nattō
Methionine 0.208mg 0.064mg Nattō
Phenylalanine 0.941mg 0.31mg Nattō
Valine 1.018mg 0.316mg Nattō
Histidine 0.512mg 0.172mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.591g 0.085g Navy bean
Monounsaturated Fat 2.43g 0.052g Nattō
Polyunsaturated fat 6.21g 0.407g Nattō

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
35
Navy bean
Mineral Summary Score
114
Nattō
45
Navy 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 food.
Protein
116%
Nattō
37%
Navy bean
Carbohydrates
13%
Nattō
13%
Navy bean
Fats
51%
Nattō
3%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 1.506g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 17)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.8)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.