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  6. Nattō vs. Green bean raw

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

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A recap on differences between nattō and green bean raw

  • Nattō has more iron, copper, manganese, zinc, magnesium, phosphorus, calcium, potassium, and selenium; however, green bean raw is higher in vitamin K.
  • Nattō covers your daily iron needs 95% more than green bean raw.
  • Green bean raw contains 15 times less selenium than nattō. Nattō contains 8.8µg of selenium, while green bean raw contains 0.6µg.
  • The glycemic index of nattō is higher.

Food varieties used in this article are Natto and Beans, snap, green, raw.

Infographic

Nattō vs Green 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
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +486.5%
Contains more PotassiumPotassium +245.5%
Contains more IronIron +735%
Contains more CopperCopper +866.7%
Contains more ZincZinc +1162.5%
Contains more PhosphorusPhosphorus +357.9%
Contains more ManganeseManganese +607.4%
Contains more SeleniumSelenium +1366.7%
Contains less SodiumSodium -14.3%

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
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more CholineCholine +272.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin KVitamin K +86.1%
Contains more FolateFolate +312.5%
~equal in Vitamin C ~12.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Green bean raw DV% diff.
Iron 8.6mg 1.03mg 95%
Copper 0.667mg 0.069mg 66%
Manganese 1.528mg 0.216mg 57%
Polyunsaturated fat 6.21g 0.113g 41%
Protein 19.4g 1.83g 35%
Zinc 3.03mg 0.24mg 25%
Magnesium 115mg 25mg 21%
Phosphorus 174mg 38mg 19%
Calcium 217mg 37mg 18%
Fats 11g 0.22g 17%
Vitamin K 23.1µg 43µg 17%
Selenium 8.8µg 0.6µg 15%
Potassium 729mg 211mg 15%
Fiber 5.4g 2.7g 11%
Calories 211kcal 31kcal 9%
Choline 57mg 15.3mg 8%
Vitamin B2 0.19mg 0.104mg 7%
Saturated fat 1.591g 0.05g 7%
Vitamin B1 0.16mg 0.082mg 7%
Monounsaturated fat 2.43g 0.01g 6%
Folate 8µg 33µg 6%
Vitamin B3 0mg 0.734mg 5%
Vitamin A 0µg 35µg 4%
Vitamin E 0.01mg 0.41mg 3%
Fructose 1.39g 2%
Carbs 12.68g 6.97g 2%
Vitamin B6 0.13mg 0.141mg 1%
Vitamin C 13mg 12.2mg 1%
Net carbs 7.28g 4.27g N/A
Sugar 4.89g 3.26g N/A
Starch 0.88g 0%
Sodium 7mg 6mg 0%
Vitamin B5 0.215mg 0.225mg 0%
Tryptophan 0.223mg 0.019mg 0%
Threonine 0.813mg 0.079mg 0%
Isoleucine 0.931mg 0.066mg 0%
Leucine 1.509mg 0.112mg 0%
Lysine 1.145mg 0.088mg 0%
Methionine 0.208mg 0.022mg 0%
Phenylalanine 0.941mg 0.067mg 0%
Valine 1.018mg 0.09mg 0%
Histidine 0.512mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +960.1%
Contains more FatsFats +4900%
Contains more CarbsCarbs +81.9%
Contains more OtherOther +187.9%
Contains more WaterWater +64.2%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +24200%
Contains more Poly. FatPolyunsaturated fat +5395.6%
Contains less Sat. FatSaturated fat -96.9%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.