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  6. Nattō vs. Lentil

Nattō vs. Lentil — In-Depth Nutrition Comparison

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Summary of differences between nattō and lentil

  • Nattō has more iron, copper, manganese, calcium, magnesium, vitamin K, zinc, vitamin C, and selenium, while lentil has more folate.
  • Nattō covers your daily need for iron, 66% more than lentil.
  • Nattō contains 14 times more vitamin K than lentil. While nattō contains 23.1µg of vitamin K, lentil contains only 1.7µg.
  • Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Natto and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Nattō vs Lentil 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%
Lentil
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +219.4%
Contains more CalciumCalcium +1042.1%
Contains more PotassiumPotassium +97.6%
Contains more IronIron +158.3%
Contains more CopperCopper +165.7%
Contains more ZincZinc +138.6%
Contains more ManganeseManganese +209.3%
Contains more SeleniumSelenium +214.3%
Contains less SodiumSodium -71.4%
~equal in Phosphorus ~180mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Lentil
Lentil
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Contains more Vitamin CVitamin C +766.7%
Contains more Vitamin B2Vitamin B2 +160.3%
Contains more Vitamin KVitamin K +1258.8%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +196.7%
Contains more Vitamin B6Vitamin B6 +36.9%
Contains more FolateFolate +2162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Lentil DV% diff.
Iron 8.6mg 3.33mg 66%
Copper 0.667mg 0.251mg 46%
Manganese 1.528mg 0.494mg 45%
Folate 8µg 181µg 43%
Polyunsaturated fat 6.21g 0.175g 40%
Protein 19.4g 9.02g 21%
Calcium 217mg 19mg 20%
Magnesium 115mg 36mg 19%
Vitamin K 23.1µg 1.7µg 18%
Fats 11g 0.38g 16%
Zinc 3.03mg 1.27mg 16%
Vitamin C 13mg 1.5mg 13%
Potassium 729mg 369mg 11%
Selenium 8.8µg 2.8µg 11%
Fiber 5.4g 7.9g 10%
Vitamin B2 0.19mg 0.073mg 9%
Vitamin B5 0.215mg 0.638mg 8%
Vitamin B3 0mg 1.06mg 7%
Saturated fat 1.591g 0.053g 7%
Monounsaturated fat 2.43g 0.064g 6%
Calories 211kcal 116kcal 5%
Vitamin B6 0.13mg 0.178mg 4%
Choline 57mg 32.7mg 4%
Carbs 12.68g 20.13g 2%
Phosphorus 174mg 180mg 1%
Vitamin E 0.01mg 0.11mg 1%
Vitamin B1 0.16mg 0.169mg 1%
Protein per 100 calories 9.2g 7.8g N/A
Calories per 10 g protein 109kcal 129kcal N/A
Weight per 100 calories 47g 86g N/A
Unsaturated / Saturated Fat ratio 5.4 4.5 N/A
Net carbs 7.28g 12.23g N/A
Sugar 4.89g 1.8g N/A
Sodium 7mg 2mg 0%
Tryptophan 0.223mg 0.081mg 0%
Threonine 0.813mg 0.323mg 0%
Isoleucine 0.931mg 0.39mg 0%
Leucine 1.509mg 0.654mg 0%
Lysine 1.145mg 0.63mg 0%
Methionine 0.208mg 0.077mg 0%
Phenylalanine 0.941mg 0.445mg 0%
Valine 1.018mg 0.448mg 0%
Histidine 0.512mg 0.254mg 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
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more ProteinProtein +115.1%
Contains more FatsFats +2794.7%
Contains more OtherOther +128.9%
Contains more CarbsCarbs +58.8%
Contains more WaterWater +26.6%

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
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +3696.9%
Contains more Poly. FatPolyunsaturated fat +3448.6%
Contains less Sat. FatSaturated fat -96.7%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.