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 for nattō is 53% higher.
- Winged beans has a lower glycemic index (32) than nattō (56).
Natto and Winged beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +113% |
| Contains more CalciumCalcium | +52.8% |
| Contains more PotassiumPotassium | +160.4% |
| Contains more IronIron | +98.6% |
| Contains more ZincZinc | +110.4% |
| Contains more PhosphorusPhosphorus | +13.7% |
| Contains less SodiumSodium | -46.2% |
| Contains more ManganeseManganese | +27.4% |
| Contains more SeleniumSelenium | +203.4% |
| Contains more CopperCopper | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +47.3% |
| Contains more Vitamin B5Vitamin B5 | +37.8% |
| Contains more Vitamin B6Vitamin B6 | +176.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +84.4% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 4.33mg | 53% |
| Polyunsaturated fat | 6.21g | 1.551g | 31% |
| Fiber | 5.4g | 22% | |
| Vitamin K | 23.1µg | 19% | |
| Protein | 19.4g | 10.62g | 18% |
| Magnesium | 115mg | 54mg | 15% |
| Vitamin C | 13mg | 0mg | 14% |
| Manganese | 1.528mg | 1.199mg | 14% |
| Zinc | 3.03mg | 1.44mg | 14% |
| Potassium | 729mg | 280mg | 13% |
| Copper | 0.667mg | 0.773mg | 12% |
| Selenium | 8.8µg | 2.9µg | 11% |
| Vitamin B1 | 0.16mg | 0.295mg | 11% |
| Choline | 57mg | 10% | |
| Calcium | 217mg | 142mg | 8% |
| Fats | 11g | 5.84g | 8% |
| Vitamin B6 | 0.13mg | 0.047mg | 6% |
| Vitamin B2 | 0.19mg | 0.129mg | 5% |
| Vitamin B3 | 0mg | 0.83mg | 5% |
| Saturated fat | 1.591g | 0.825g | 3% |
| Calories | 211kcal | 147kcal | 3% |
| Phosphorus | 174mg | 153mg | 3% |
| Vitamin B5 | 0.215mg | 0.156mg | 1% |
| Folate | 8µg | 10µg | 1% |
| Carbs | 12.68g | 14.94g | 1% |
| Monounsaturated fat | 2.43g | 2.153g | 1% |
| Net carbs | 7.28g | 14.94g | N/A |
| Sugar | 4.89g | N/A | |
| Sodium | 7mg | 13mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.223mg | 0.233mg | 0% |
| Threonine | 0.813mg | 0.36mg | 0% |
| Isoleucine | 0.931mg | 0.448mg | 0% |
| Leucine | 1.509mg | 0.762mg | 0% |
| Lysine | 1.145mg | 0.652mg | 0% |
| Methionine | 0.208mg | 0.109mg | 0% |
| Phenylalanine | 0.941mg | 0.436mg | 0% |
| Valine | 1.018mg | 0.467mg | 0% |
| Histidine | 0.512mg | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
| Contains more ProteinProtein | +82.7% |
| Contains more FatsFats | +88.4% |
| Contains more OtherOther | +34.8% |
| Contains more CarbsCarbs | +17.8% |
| Contains more WaterWater | +22.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
| Contains more Mono. FatMonounsaturated fat | +12.9% |
| Contains more Poly. FatPolyunsaturated fat | +300.4% |
| Contains less Sat. FatSaturated fat | -48.1% |
