Nattō vs. Black gram — In-Depth Nutrition Comparison
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What are the main differences between nattō and black gram?
- Nattō is richer in vitamin C and iron, yet black gram is richer in folate, fiber, magnesium, copper, phosphorus, vitamin B5, vitamin B6, and vitamin B1.
- Black gram's daily need coverage for folate is 52% higher.
- Black gram has a lower glycemic index than nattō.
We used Natto and Mungo beans, mature seeds, raw types in this comparison.
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.
| Contains more CalciumCalcium | +57.2% |
| Contains more IronIron | +13.6% |
| Contains less SodiumSodium | -81.6% |
| Contains more MagnesiumMagnesium | +132.2% |
| Contains more PotassiumPotassium | +34.8% |
| Contains more CopperCopper | +47.1% |
| Contains more ZincZinc | +10.6% |
| Contains more PhosphorusPhosphorus | +117.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +70.6% |
| Contains more Vitamin B2Vitamin B2 | +33.7% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +321.4% |
| Contains more Vitamin B6Vitamin B6 | +116.2% |
| Contains more FolateFolate | +2600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 5.4g | 18.3g | 52% |
| Folate | 8µg | 216µg | 52% |
| Magnesium | 115mg | 267mg | 36% |
| Copper | 0.667mg | 0.981mg | 35% |
| Polyunsaturated fat | 6.21g | 1.071g | 34% |
| Phosphorus | 174mg | 379mg | 29% |
| Vitamin K | 23.1µg | 19% | |
| Carbs | 12.68g | 58.99g | 15% |
| Fats | 11g | 1.64g | 14% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin B5 | 0.215mg | 0.906mg | 14% |
| Iron | 8.6mg | 7.57mg | 13% |
| Vitamin B6 | 0.13mg | 0.281mg | 12% |
| Protein | 19.4g | 25.21g | 12% |
| Choline | 57mg | 10% | |
| Vitamin B1 | 0.16mg | 0.273mg | 9% |
| Vitamin B3 | 0mg | 1.447mg | 9% |
| Calcium | 217mg | 138mg | 8% |
| Saturated fat | 1.591g | 0.114g | 7% |
| Calories | 211kcal | 341kcal | 7% |
| Potassium | 729mg | 983mg | 7% |
| Monounsaturated fat | 2.43g | 0.085g | 6% |
| Vitamin B2 | 0.19mg | 0.254mg | 5% |
| Zinc | 3.03mg | 3.35mg | 3% |
| Selenium | 8.8µg | 8.2µg | 1% |
| Sodium | 7mg | 38mg | 1% |
| Net carbs | 7.28g | 40.69g | N/A |
| Sugar | 4.89g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Manganese | 1.528mg | 1.527mg | 0% |
| Tryptophan | 0.223mg | 0.263mg | 0% |
| Threonine | 0.813mg | 0.875mg | 0% |
| Isoleucine | 0.931mg | 1.287mg | 0% |
| Leucine | 1.509mg | 2.089mg | 0% |
| Lysine | 1.145mg | 1.674mg | 0% |
| Methionine | 0.208mg | 0.367mg | 0% |
| Phenylalanine | 0.941mg | 1.473mg | 0% |
| Valine | 1.018mg | 1.416mg | 0% |
| Histidine | 0.512mg | 0.706mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
| Contains more FatsFats | +570.7% |
| Contains more WaterWater | +409.4% |
| Contains more ProteinProtein | +29.9% |
| Contains more CarbsCarbs | +365.2% |
| Contains more OtherOther | +76.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
| Contains more Mono. FatMonounsaturated fat | +2758.8% |
| Contains more Poly. FatPolyunsaturated fat | +479.8% |
| Contains less Sat. FatSaturated fat | -92.8% |