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  6. Nattō vs. Navy bean raw

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

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How are nattō and navy bean raw different?

  • Nattō is higher in iron, manganese, copper, calcium, zinc, selenium, and potassium; however, navy bean raw is richer in folate, vitamin B1, and vitamin B5.
  • Daily need coverage for iron for nattō is 83% higher.
  • Nattō contains 15 times more selenium than navy bean raw. While nattō contains 8.8µg of selenium, navy bean raw contains only 0.6µg.
  • Navy bean raw has a lower glycemic index (39) than nattō (56).

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

Infographic

Nattō vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +13.9%
Contains more CalciumCalcium +1346.7%
Contains more PotassiumPotassium +137.5%
Contains more IronIron +345.6%
Contains more CopperCopper +87.4%
Contains more ZincZinc +240.4%
Contains more PhosphorusPhosphorus +74%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +274.5%
Contains more SeleniumSelenium +1366.7%

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
Nattō
3
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +44.6%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +283.7%
Contains more Vitamin B6Vitamin B6 +46.9%
Contains more FolateFolate +1550%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Navy bean raw DV% diff.
Iron 8.6mg 1.93mg 83%
Manganese 1.528mg 0.408mg 49%
Polyunsaturated fat 6.21g 0.407g 39%
Copper 0.667mg 0.356mg 35%
Folate 8µg 132µg 31%
Protein 19.4g 6.15g 27%
Fiber 5.4g 22%
Calcium 217mg 15mg 20%
Zinc 3.03mg 0.89mg 19%
Vitamin B1 0.16mg 0.39mg 19%
Vitamin K 23.1µg 19%
Fats 11g 0.7g 16%
Selenium 8.8µg 0.6µg 15%
Potassium 729mg 307mg 12%
Vitamin B5 0.215mg 0.825mg 12%
Phosphorus 174mg 100mg 11%
Choline 57mg 10%
Vitamin B3 0mg 1.22mg 8%
Saturated fat 1.591g 0.085g 7%
Calories 211kcal 67kcal 7%
Vitamin C 13mg 18.8mg 6%
Monounsaturated fat 2.43g 0.052g 6%
Vitamin B6 0.13mg 0.191mg 5%
Magnesium 115mg 101mg 3%
Vitamin B2 0.19mg 0.215mg 2%
Carbs 12.68g 13.05g 0%
Net carbs 7.28g 13.05g N/A
Sugar 4.89g N/A
Sodium 7mg 13mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.064mg 0%
Threonine 0.813mg 0.258mg 0%
Isoleucine 0.931mg 0.273mg 0%
Leucine 1.509mg 0.442mg 0%
Lysine 1.145mg 0.35mg 0%
Methionine 0.208mg 0.064mg 0%
Phenylalanine 0.941mg 0.31mg 0%
Valine 1.018mg 0.316mg 0%
Histidine 0.512mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +215.4%
Contains more FatsFats +1471.4%
Contains more OtherOther +100%
Contains more WaterWater +43.9%
~equal in Carbs ~13.05g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +4573.1%
Contains more Poly. FatPolyunsaturated fat +1425.8%
Contains less Sat. FatSaturated fat -94.7%

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. Navy bean raw - 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.