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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 of 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.

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

Infographic

Nattō vs Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
6
:
2
Lentil
Contains more Iron +158.3%
Contains more Calcium +1042.1%
Contains more Potassium +97.6%
Contains more Magnesium +219.4%
Contains more Copper +165.7%
Contains more Zinc +138.6%
Contains less Sodium -71.4%
Equal in Phosphorus - 180
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Iron +158.3%
Contains more Calcium +1042.1%
Contains more Potassium +97.6%
Contains more Magnesium +219.4%
Contains more Copper +165.7%
Contains more Zinc +138.6%
Contains less Sodium -71.4%
Equal in Phosphorus - 180

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
3
:
7
Lentil
Contains more Vitamin C +766.7%
Contains more Vitamin B2 +160.3%
Contains more Vitamin K +1258.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +196.7%
Contains more Vitamin B6 +36.9%
Contains more Folate +2162.5%
Equal in Vitamin B1 - 0.169
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Contains more Vitamin C +766.7%
Contains more Vitamin B2 +160.3%
Contains more Vitamin K +1258.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +196.7%
Contains more Vitamin B6 +36.9%
Contains more Folate +2162.5%
Equal in Vitamin B1 - 0.169

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
26
Lentil
Mineral Summary Score
114
Nattō
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
54%
Lentil
Carbohydrates
13%
Nattō
20%
Lentil
Fats
51%
Nattō
2%
Lentil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Lentil
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.538g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 27)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Nattō Lentil Opinion
Calories 211 116 Nattō
Protein 19.4 9.02 Nattō
Fats 11 0.38 Nattō
Vitamin C 13 1.5 Nattō
Carbs 12.68 20.13 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 3.33 Nattō
Calcium 217 19 Nattō
Potassium 729 369 Nattō
Magnesium 115 36 Nattō
Sugar 4.89 1.8 Lentil
Fiber 5.4 7.9 Lentil
Copper 0.667 0.251 Nattō
Zinc 3.03 1.27 Nattō
Starch
Phosphorus 174 180 Lentil
Sodium 7 2 Lentil
Vitamin A 0 8 Lentil
Vitamin E 0.01 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.16 0.169 Lentil
Vitamin B2 0.19 0.073 Nattō
Vitamin B3 0 1.06 Lentil
Vitamin B5 0.215 0.638 Lentil
Vitamin B6 0.13 0.178 Lentil
Vitamin B12 0 0
Vitamin K 23.1 1.7 Nattō
Folate 8 181 Lentil
Trans Fat 0 0
Saturated Fat 1.591 0.053 Lentil
Monounsaturated Fat 2.43 0.064 Nattō
Polyunsaturated fat 6.21 0.175 Nattō
Tryptophan 0.223 0.081 Nattō
Threonine 0.813 0.323 Nattō
Isoleucine 0.931 0.39 Nattō
Leucine 1.509 0.654 Nattō
Lysine 1.145 0.63 Nattō
Methionine 0.208 0.077 Nattō
Phenylalanine 0.941 0.445 Nattō
Valine 1.018 0.448 Nattō
Histidine 0.512 0.254 Nattō
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.