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Nattō vs. Fava beans — In-Depth Nutrition Comparison

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What are the main differences between nattō and fava beans?

  • Nattō is richer in iron, manganese, copper, zinc, calcium, magnesium, vitamin K, vitamin C, and potassium, yet fava beans are richer in folate.
  • Nattō's daily need coverage for iron is 89% higher.
  • Nattō has 43 times more vitamin C than fava beans. Nattō has 13mg of vitamin C, while fava beans have 0.3mg.
  • Nattō has a lower glycemic index than fava beans.

We used Natto and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Nattō vs Fava beans 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
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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +167.4%
Contains more CalciumCalcium +502.8%
Contains more PotassiumPotassium +172%
Contains more IronIron +473.3%
Contains more CopperCopper +157.5%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +39.2%
Contains more ManganeseManganese +262.9%
Contains more SeleniumSelenium +238.5%
Contains less SodiumSodium -28.6%

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
7
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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin CVitamin C +4233.3%
Contains more Vitamin B1Vitamin B1 +64.9%
Contains more Vitamin B2Vitamin B2 +113.5%
Contains more Vitamin B5Vitamin B5 +36.9%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more Vitamin KVitamin K +696.6%
Contains more CholineCholine +86.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Fava beans DV% diff.
Iron 8.6mg 1.5mg 89%
Manganese 1.528mg 0.421mg 48%
Copper 0.667mg 0.259mg 45%
Polyunsaturated fat 6.21g 0.164g 40%
Folate 8µg 104µg 24%
Protein 19.4g 7.6g 24%
Calcium 217mg 36mg 18%
Zinc 3.03mg 1.01mg 18%
Magnesium 115mg 43mg 17%
Vitamin K 23.1µg 2.9µg 17%
Fats 11g 0.4g 16%
Vitamin C 13mg 0.3mg 14%
Potassium 729mg 268mg 14%
Selenium 8.8µg 2.6µg 11%
Vitamin B2 0.19mg 0.089mg 8%
Saturated fat 1.591g 0.066g 7%
Phosphorus 174mg 125mg 7%
Monounsaturated fat 2.43g 0.079g 6%
Choline 57mg 30.6mg 5%
Calories 211kcal 110kcal 5%
Vitamin B1 0.16mg 0.097mg 5%
Vitamin B6 0.13mg 0.072mg 4%
Vitamin B3 0mg 0.711mg 4%
Carbs 12.68g 19.65g 2%
Vitamin B5 0.215mg 0.157mg 1%
Net carbs 7.28g 14.25g N/A
Sugar 4.89g 1.82g N/A
Fiber 5.4g 5.4g 0%
Sodium 7mg 5mg 0%
Vitamin E 0.01mg 0.02mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.223mg 0.072mg 0%
Threonine 0.813mg 0.27mg 0%
Isoleucine 0.931mg 0.306mg 0%
Leucine 1.509mg 0.572mg 0%
Lysine 1.145mg 0.486mg 0%
Methionine 0.208mg 0.062mg 0%
Phenylalanine 0.941mg 0.321mg 0%
Valine 1.018mg 0.338mg 0%
Histidine 0.512mg 0.193mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more ProteinProtein +155.3%
Contains more FatsFats +2650%
Contains more OtherOther +134.6%
Contains more CarbsCarbs +55%
Contains more WaterWater +30%

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
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated fat +2975.9%
Contains more Poly. FatPolyunsaturated fat +3686.6%
Contains less Sat. FatSaturated fat -95.9%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.