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  6. Nattō vs. Winged beans

Nattō vs. Winged beans — In-Depth Nutrition Comparison

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How are Nattō and Winged beans different?

  • Nattō is higher in Iron, Magnesium, Zinc, Vitamin C, Manganese, Potassium, Selenium, and Calcium, however, Winged beans is richer in Copper, and Vitamin B1.
  • Daily need coverage for Iron from Nattō is 53% higher.

Natto and Winged beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Nattō vs Winged 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
9
:
1
Winged beans
Winged beans
Contains more Calcium +52.8%
Contains more Iron +98.6%
Contains more Magnesium +113%
Contains more Phosphorus +13.7%
Contains more Potassium +160.4%
Contains less Sodium -46.2%
Contains more Zinc +110.4%
Contains more Manganese +27.4%
Contains more Selenium +203.4%
Contains more Copper +15.9%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains more Calcium +52.8%
Contains more Iron +98.6%
Contains more Magnesium +113%
Contains more Phosphorus +13.7%
Contains more Potassium +160.4%
Contains less Sodium -46.2%
Contains more Zinc +110.4%
Contains more Manganese +27.4%
Contains more Selenium +203.4%
Contains more Copper +15.9%

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
6
:
3
Winged beans
Winged beans
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B5 +37.8%
Contains more Vitamin B6 +176.6%
Contains more Vitamin B1 +84.4%
Contains more Vitamin B3 +∞%
Contains more Folate +25%
Nattō
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%
Winged beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B5 +37.8%
Contains more Vitamin B6 +176.6%
Contains more Vitamin B1 +84.4%
Contains more Vitamin B3 +∞%
Contains more Folate +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
:
2
Winged beans
Winged beans
Contains more Protein +82.7%
Contains more Fats +88.4%
Contains more Other +34.8%
Contains more Carbs +17.8%
Contains more Water +22.1%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Protein +82.7%
Contains more Fats +88.4%
Contains more Other +34.8%
Contains more Carbs +17.8%
Contains more Water +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Winged beans
Winged beans
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +300.4%
Contains less Saturated Fat -48.1%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +300.4%
Contains less Saturated Fat -48.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Winged beans
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Winged beans Opinion
Net carbs 7.28g 14.94g Winged beans
Protein 19.4g 10.62g Nattō
Fats 11g 5.84g Nattō
Carbs 12.68g 14.94g Winged beans
Calories 211kcal 147kcal Nattō
Sugar 4.89g Winged beans
Fiber 5.4g Nattō
Calcium 217mg 142mg Nattō
Iron 8.6mg 4.33mg Nattō
Magnesium 115mg 54mg Nattō
Phosphorus 174mg 153mg Nattō
Potassium 729mg 280mg Nattō
Sodium 7mg 13mg Nattō
Zinc 3.03mg 1.44mg Nattō
Copper 0.667mg 0.773mg Winged beans
Manganese 1.528mg 1.199mg Nattō
Selenium 8.8µg 2.9µg Nattō
Vitamin E 0.01mg Nattō
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.295mg Winged beans
Vitamin B2 0.19mg 0.129mg Nattō
Vitamin B3 0mg 0.83mg Winged beans
Vitamin B5 0.215mg 0.156mg Nattō
Vitamin B6 0.13mg 0.047mg Nattō
Folate 8µg 10µg Winged beans
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.233mg Winged beans
Threonine 0.813mg 0.36mg Nattō
Isoleucine 0.931mg 0.448mg Nattō
Leucine 1.509mg 0.762mg Nattō
Lysine 1.145mg 0.652mg Nattō
Methionine 0.208mg 0.109mg Nattō
Phenylalanine 0.941mg 0.436mg Nattō
Valine 1.018mg 0.467mg Nattō
Histidine 0.512mg 0.241mg Nattō
Saturated Fat 1.591g 0.825g Winged beans
Monounsaturated Fat 2.43g 2.153g Nattō
Polyunsaturated fat 6.21g 1.551g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Winged beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
12%
Winged beans
Minerals Daily Need Coverage Score
116%
Nattō
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 0.766g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 24)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.