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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
6
:
2
Lentil
Contains more Calcium +1042.1%
Contains more Iron +158.3%
Contains more Magnesium +219.4%
Contains more Potassium +97.6%
Contains more Zinc +138.6%
Contains more Copper +165.7%
Contains less Sodium -71.4%
Equal in Phosphorus - 180
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +1042.1%
Contains more Iron +158.3%
Contains more Magnesium +219.4%
Contains more Potassium +97.6%
Contains more Zinc +138.6%
Contains more Copper +165.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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

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

All nutrients comparison - raw data values

Nutrient Nattō Lentil Opinion
Net carbs 7.28g 12.23g Lentil
Protein 19.4g 9.02g Nattō
Fats 11g 0.38g Nattō
Carbs 12.68g 20.13g Lentil
Calories 211kcal 116kcal Nattō
Starch g g
Fructose g g
Sugar 4.89g 1.8g Lentil
Fiber 5.4g 7.9g Lentil
Calcium 217mg 19mg Nattō
Iron 8.6mg 3.33mg Nattō
Magnesium 115mg 36mg Nattō
Phosphorus 174mg 180mg Lentil
Potassium 729mg 369mg Nattō
Sodium 7mg 2mg Lentil
Zinc 3.03mg 1.27mg Nattō
Copper 0.667mg 0.251mg Nattō
Vitamin A 0IU 8IU Lentil
Vitamin E 0.01mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 1.5mg Nattō
Vitamin B1 0.16mg 0.169mg Lentil
Vitamin B2 0.19mg 0.073mg Nattō
Vitamin B3 0mg 1.06mg Lentil
Vitamin B5 0.215mg 0.638mg Lentil
Vitamin B6 0.13mg 0.178mg Lentil
Folate 8µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 1.7µg Nattō
Tryptophan 0.223mg 0.081mg Nattō
Threonine 0.813mg 0.323mg Nattō
Isoleucine 0.931mg 0.39mg Nattō
Leucine 1.509mg 0.654mg Nattō
Lysine 1.145mg 0.63mg Nattō
Methionine 0.208mg 0.077mg Nattō
Phenylalanine 0.941mg 0.445mg Nattō
Valine 1.018mg 0.448mg Nattō
Histidine 0.512mg 0.254mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.591g 0.053g Lentil
Monounsaturated Fat 2.43g 0.064g Nattō
Polyunsaturated fat 6.21g 0.175g Nattō

Which food is preferable for your diet?

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

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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

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)

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.