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Winged beans vs. Nattō — In-Depth Nutrition Comparison

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How are winged beans and nattō different?

  • Winged beans is higher in copper and vitamin B1; however, nattō is richer in iron, magnesium, zinc, vitamin C, manganese, potassium, selenium, and calcium.
  • Daily need coverage for iron for nattō is 53% higher.
  • Winged beans contains 2 times more vitamin B1 than nattō. While winged beans contains 0.295mg of vitamin B1, nattō contains only 0.16mg.
  • Winged beans has a lower glycemic index (32) than nattō (56).

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

Infographic

Winged beans vs Nattō 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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%
Contains more CopperCopper +15.9%
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%

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.
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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Nattō
7
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%
Contains more Vitamin B1Vitamin B1 +84.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more Vitamin B6Vitamin B6 +176.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged beans Nattō DV% diff.
Iron 4.33mg 8.6mg 53%
Polyunsaturated fat 1.551g 6.21g 31%
Fiber 5.4g 22%
Vitamin K 23.1µg 19%
Protein 10.62g 19.4g 18%
Magnesium 54mg 115mg 15%
Vitamin C 0mg 13mg 14%
Manganese 1.199mg 1.528mg 14%
Zinc 1.44mg 3.03mg 14%
Potassium 280mg 729mg 13%
Copper 0.773mg 0.667mg 12%
Selenium 2.9µg 8.8µg 11%
Vitamin B1 0.295mg 0.16mg 11%
Choline 57mg 10%
Calcium 142mg 217mg 8%
Fats 5.84g 11g 8%
Vitamin B6 0.047mg 0.13mg 6%
Vitamin B2 0.129mg 0.19mg 5%
Vitamin B3 0.83mg 0mg 5%
Saturated fat 0.825g 1.591g 3%
Calories 147kcal 211kcal 3%
Phosphorus 153mg 174mg 3%
Vitamin B5 0.156mg 0.215mg 1%
Folate 10µg 8µg 1%
Carbs 14.94g 12.68g 1%
Monounsaturated fat 2.153g 2.43g 1%
Net carbs 14.94g 7.28g N/A
Sugar 4.89g N/A
Sodium 13mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.233mg 0.223mg 0%
Threonine 0.36mg 0.813mg 0%
Isoleucine 0.448mg 0.931mg 0%
Leucine 0.762mg 1.509mg 0%
Lysine 0.652mg 1.145mg 0%
Methionine 0.109mg 0.208mg 0%
Phenylalanine 0.436mg 0.941mg 0%
Valine 0.467mg 1.018mg 0%
Histidine 0.241mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
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
Contains more CarbsCarbs +17.8%
Contains more WaterWater +22.1%
Contains more ProteinProtein +82.7%
Contains more FatsFats +88.4%
Contains more OtherOther +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
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
Contains less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +12.9%
Contains more Poly. FatPolyunsaturated fat +300.4%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.