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  6. Nattō vs. Black gram

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.

We used Natto and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Nattō vs Black gram 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
5
:
5
Black gram
Black gram
Contains more Calcium +57.2%
Contains more Iron +13.6%
Contains less Sodium -81.6%
Contains more Magnesium +132.2%
Contains more Phosphorus +117.8%
Contains more Potassium +34.8%
Contains more Zinc +10.6%
Contains more Copper +47.1%
Equal in Manganese - 1.527
Equal in Selenium - 8.2
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Calcium +57.2%
Contains more Iron +13.6%
Contains less Sodium -81.6%
Contains more Magnesium +132.2%
Contains more Phosphorus +117.8%
Contains more Potassium +34.8%
Contains more Zinc +10.6%
Contains more Copper +47.1%
Equal in Manganese - 1.527
Equal in Selenium - 8.2

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
:
7
Black gram
Black gram
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +321.4%
Contains more Vitamin B6 +116.2%
Contains more Folate +2600%
Nattō
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +321.4%
Contains more Vitamin B6 +116.2%
Contains more Folate +2600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
:
3
Black gram
Black gram
Contains more Fats +570.7%
Contains more Water +409.4%
Contains more Protein +29.9%
Contains more Carbs +365.2%
Contains more Other +76.8%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more Fats +570.7%
Contains more Water +409.4%
Contains more Protein +29.9%
Contains more Carbs +365.2%
Contains more Other +76.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +2758.8%
Contains more Polyunsaturated fat +479.8%
Contains less Saturated Fat -92.8%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +2758.8%
Contains more Polyunsaturated fat +479.8%
Contains less Saturated Fat -92.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Black gram Opinion
Net carbs 7.28g 40.69g Black gram
Protein 19.4g 25.21g Black gram
Fats 11g 1.64g Nattō
Carbs 12.68g 58.99g Black gram
Calories 211kcal 341kcal Black gram
Sugar 4.89g Black gram
Fiber 5.4g 18.3g Black gram
Calcium 217mg 138mg Nattō
Iron 8.6mg 7.57mg Nattō
Magnesium 115mg 267mg Black gram
Phosphorus 174mg 379mg Black gram
Potassium 729mg 983mg Black gram
Sodium 7mg 38mg Nattō
Zinc 3.03mg 3.35mg Black gram
Copper 0.667mg 0.981mg Black gram
Manganese 1.528mg 1.527mg Nattō
Selenium 8.8µg 8.2µg Nattō
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 0.01mg Nattō
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.273mg Black gram
Vitamin B2 0.19mg 0.254mg Black gram
Vitamin B3 0mg 1.447mg Black gram
Vitamin B5 0.215mg 0.906mg Black gram
Vitamin B6 0.13mg 0.281mg Black gram
Folate 8µg 216µg Black gram
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.263mg Black gram
Threonine 0.813mg 0.875mg Black gram
Isoleucine 0.931mg 1.287mg Black gram
Leucine 1.509mg 2.089mg Black gram
Lysine 1.145mg 1.674mg Black gram
Methionine 0.208mg 0.367mg Black gram
Phenylalanine 0.941mg 1.473mg Black gram
Valine 1.018mg 1.416mg Black gram
Histidine 0.512mg 0.706mg Black gram
Saturated Fat 1.591g 0.114g Black gram
Monounsaturated Fat 2.43g 0.085g Nattō
Polyunsaturated fat 6.21g 1.071g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Black gram
Minerals Daily Need Coverage Score
116%
Nattō
143%
Black gram

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 31mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.477g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 13)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.6)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.