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  6. Nattō vs. Great northern beans

Nattō vs. Great northern beans — In-Depth Nutrition Comparison

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How are nattō and great northern beans different?

  • Nattō is richer in iron, copper, manganese, zinc, magnesium, calcium, vitamin C, vitamin B2, and potassium, while great northern beans is higher in folate.
  • Nattō covers your daily need for iron, 81% more than great northern beans.
  • Nattō contains 10 times more vitamin C than great northern beans. Nattō contains 13mg of vitamin C, while great northern beans contains 1.3mg.

Natto and Beans, great northern, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Nattō vs Great northern beans 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
8
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +219.1%
Contains more PotassiumPotassium +86.4%
Contains more IronIron +303.8%
Contains more CopperCopper +170%
Contains more ZincZinc +244.3%
Contains more ManganeseManganese +195%
Contains more SeleniumSelenium +114.6%
Contains less SodiumSodium -71.4%
~equal in Phosphorus ~165mg

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
5
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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +222%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +23.7%
Contains more FolateFolate +1175%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B6 ~0.117mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Great northern beans DV% diff.
Iron 8.6mg 2.13mg 81%
Copper 0.667mg 0.247mg 47%
Manganese 1.528mg 0.518mg 44%
Polyunsaturated fat 6.21g 0.187g 40%
Folate 8µg 102µg 24%
Protein 19.4g 8.33g 22%
Zinc 3.03mg 0.88mg 20%
Vitamin K 23.1µg 19%
Fats 11g 0.45g 16%
Magnesium 115mg 50mg 15%
Calcium 217mg 68mg 15%
Vitamin C 13mg 1.3mg 13%
Choline 57mg 10%
Potassium 729mg 391mg 10%
Vitamin B2 0.19mg 0.059mg 10%
Selenium 8.8µg 4.1µg 9%
Saturated fat 1.591g 0.14g 7%
Fiber 5.4g 7g 6%
Monounsaturated fat 2.43g 0.021g 6%
Calories 211kcal 118kcal 5%
Vitamin B3 0mg 0.681mg 4%
Carbs 12.68g 21.09g 3%
Vitamin B5 0.215mg 0.266mg 1%
Vitamin B6 0.13mg 0.117mg 1%
Phosphorus 174mg 165mg 1%
Net carbs 7.28g 14.09g N/A
Sugar 4.89g N/A
Sodium 7mg 2mg 0%
Vitamin E 0.01mg 0%
Vitamin B1 0.16mg 0.158mg 0%
Tryptophan 0.223mg 0.099mg 0%
Threonine 0.813mg 0.351mg 0%
Isoleucine 0.931mg 0.368mg 0%
Leucine 1.509mg 0.665mg 0%
Lysine 1.145mg 0.572mg 0%
Methionine 0.208mg 0.125mg 0%
Phenylalanine 0.941mg 0.451mg 0%
Valine 1.018mg 0.436mg 0%
Histidine 0.512mg 0.232mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
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% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +132.9%
Contains more FatsFats +2344.4%
Contains more OtherOther +68.1%
Contains more CarbsCarbs +66.3%
Contains more WaterWater +25.4%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +11471.4%
Contains more Poly. FatPolyunsaturated fat +3220.9%
Contains less Sat. FatSaturated fat -91.2%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.