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Nattō vs. Pigeon pea — In-Depth Nutrition Comparison

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A recap on the differences between nattō and pigeon pea

  • Nattō has more iron, manganese, copper, zinc, calcium, magnesium, vitamin C, selenium, and potassium; however, pigeon pea is higher in folate.
  • Nattō covers your daily iron needs 94% more than pigeon pea.
  • The glycemic index of nattō is higher.

Food varieties used in this article are Natto and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

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Nattō vs Pigeon pea 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 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +404.7%
Contains more PotassiumPotassium +89.8%
Contains more IronIron +674.8%
Contains more CopperCopper +148%
Contains more ZincZinc +236.7%
Contains more PhosphorusPhosphorus +46.2%
Contains more ManganeseManganese +205%
Contains more SeleniumSelenium +203.4%
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
6
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 0% 0% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +222%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +48.4%
Contains more FolateFolate +1287.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Pigeon pea DV% diff.
Iron 8.6mg 1.11mg 94%
Manganese 1.528mg 0.501mg 45%
Copper 0.667mg 0.269mg 44%
Polyunsaturated fat 6.21g 0.205g 40%
Folate 8µg 111µg 26%
Protein 19.4g 6.76g 25%
Zinc 3.03mg 0.9mg 19%
Vitamin K 23.1µg 19%
Calcium 217mg 43mg 17%
Fats 11g 0.38g 16%
Magnesium 115mg 46mg 16%
Vitamin C 13mg 0mg 14%
Selenium 8.8µg 2.9µg 11%
Potassium 729mg 384mg 10%
Vitamin B2 0.19mg 0.059mg 10%
Choline 57mg 10%
Phosphorus 174mg 119mg 8%
Saturated fat 1.591g 0.083g 7%
Monounsaturated fat 2.43g 0.003g 6%
Vitamin B6 0.13mg 0.05mg 6%
Fiber 5.4g 6.7g 5%
Vitamin B3 0mg 0.781mg 5%
Calories 211kcal 121kcal 5%
Carbs 12.68g 23.25g 4%
Vitamin B5 0.215mg 0.319mg 2%
Vitamin B1 0.16mg 0.146mg 1%
Net carbs 7.28g 16.55g N/A
Sugar 4.89g N/A
Sodium 7mg 5mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.066mg 0%
Threonine 0.813mg 0.239mg 0%
Isoleucine 0.931mg 0.245mg 0%
Leucine 1.509mg 0.483mg 0%
Lysine 1.145mg 0.474mg 0%
Methionine 0.208mg 0.076mg 0%
Phenylalanine 0.941mg 0.579mg 0%
Valine 1.018mg 0.292mg 0%
Histidine 0.512mg 0.241mg 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
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Contains more ProteinProtein +187%
Contains more FatsFats +2794.7%
Contains more OtherOther +79.2%
Contains more CarbsCarbs +83.4%
Contains more WaterWater +24.6%

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
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 g
Contains more Mono. FatMonounsaturated fat +80900%
Contains more Poly. FatPolyunsaturated fat +2929.3%
Contains less Sat. FatSaturated fat -94.8%

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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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.