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Nattō vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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Significant differences between nattō and chickpea flour (besan)

  • Nattō has more iron, calcium, and vitamin C; however, chickpea flour (besan) is richer in folate, vitamin B6, copper, vitamin B1, fiber, phosphorus, and magnesium.
  • Chickpea flour (besan) covers your daily folate needs 107% more than nattō.

Specific food types used in this comparison are Natto and Chickpea flour (besan).

Infographic

Nattō vs Chickpea flour (besan) 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.
Nattō
3
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 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Contains more CalciumCalcium +382.2%
Contains more IronIron +77%
Contains less SodiumSodium -89.1%
Contains more MagnesiumMagnesium +44.3%
Contains more PotassiumPotassium +16%
Contains more CopperCopper +36.7%
Contains more PhosphorusPhosphorus +82.8%
~equal in Zinc ~2.81mg
~equal in Manganese ~1.6mg
~equal in Selenium ~8.3µg

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
4
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 0% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin KVitamin K +153.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8200%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +181.9%
Contains more Vitamin B6Vitamin B6 +278.5%
Contains more FolateFolate +5362.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Chickpea flour (besan) DV% diff.
Folate 8µg 437µg 107%
Iron 8.6mg 4.86mg 47%
Vitamin B6 0.13mg 0.492mg 28%
Vitamin B1 0.16mg 0.486mg 27%
Copper 0.667mg 0.912mg 27%
Polyunsaturated fat 6.21g 2.983g 22%
Fiber 5.4g 10.8g 22%
Phosphorus 174mg 318mg 21%
Calcium 217mg 45mg 17%
Carbs 12.68g 57.82g 15%
Vitamin C 13mg 0mg 14%
Magnesium 115mg 166mg 12%
Vitamin K 23.1µg 9.1µg 12%
Vitamin B3 0mg 1.762mg 11%
Choline 57mg 10%
Calories 211kcal 387kcal 9%
Vitamin B5 0.215mg 0.606mg 8%
Fats 11g 6.69g 7%
Protein 19.4g 22.39g 6%
Vitamin B2 0.19mg 0.106mg 6%
Vitamin E 0.01mg 0.83mg 5%
Saturated fat 1.591g 0.693g 4%
Manganese 1.528mg 1.6mg 3%
Potassium 729mg 846mg 3%
Sodium 7mg 64mg 2%
Zinc 3.03mg 2.81mg 2%
Monounsaturated fat 2.43g 1.504g 2%
Selenium 8.8µg 8.3µg 1%
Net carbs 7.28g 47.02g N/A
Sugar 4.89g 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Contains more FatsFats +64.4%
Contains more WaterWater +435.2%
Contains more ProteinProtein +15.4%
Contains more CarbsCarbs +356%
Contains more OtherOther +48.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains more Mono. FatMonounsaturated fat +61.6%
Contains more Poly. FatPolyunsaturated fat +108.2%
Contains less Sat. FatSaturated fat -56.4%

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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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.