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  6. Bean raw vs. Nattō

Bean raw vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between bean raw and nattō

  • Bean raw has more folate, vitamin B1, fiber, selenium, phosphorus, vitamin B6, copper, and potassium; however, nattō is higher in iron and manganese.
  • Bean raw covers your daily folate needs 129% more than nattō.
  • Nattō contains 4 times less vitamin B1 than bean raw. Bean raw contains 0.713mg of vitamin B1, while nattō contains 0.16mg.
  • The glycemic index of nattō is higher.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Natto.

Infographic

Bean raw vs Nattō 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Nattō
Nattō
5
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 MagnesiumMagnesium +53%
Contains more PotassiumPotassium +91.1%
Contains more CopperCopper +33.9%
Contains more PhosphorusPhosphorus +136.2%
Contains more SeleniumSelenium +217%
Contains more CalciumCalcium +92%
Contains more IronIron +69.6%
Contains more ZincZinc +32.9%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +33.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Nattō
Nattō
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +345.6%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +265.1%
Contains more Vitamin B6Vitamin B6 +264.6%
Contains more FolateFolate +6462.5%
Contains more Vitamin CVitamin C +106.3%
Contains more Vitamin KVitamin K +312.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Nattō DV% diff.
Folate 525µg 8µg 129%
Vitamin B1 0.713mg 0.16mg 46%
Iron 5.07mg 8.6mg 44%
Fiber 15.5g 5.4g 40%
Polyunsaturated fat 0.407g 6.21g 39%
Selenium 27.9µg 8.8µg 35%
Phosphorus 411mg 174mg 34%
Vitamin B6 0.474mg 0.13mg 26%
Copper 0.893mg 0.667mg 25%
Potassium 1393mg 729mg 20%
Carbs 62.55g 12.68g 17%
Manganese 1.148mg 1.528mg 17%
Fats 1.23g 11g 15%
Magnesium 176mg 115mg 15%
Vitamin K 5.6µg 23.1µg 15%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.215mg 11%
Calcium 113mg 217mg 10%
Calories 347kcal 211kcal 7%
Vitamin C 6.3mg 13mg 7%
Zinc 2.28mg 3.03mg 7%
Vitamin B3 1.174mg 0mg 7%
Saturated fat 0.235g 1.591g 6%
Monounsaturated fat 0.229g 2.43g 6%
Protein 21.42g 19.4g 4%
Vitamin B2 0.212mg 0.19mg 2%
Choline 66.2mg 57mg 2%
Vitamin E 0.21mg 0.01mg 1%
Protein per 100 calories 6.2g 9.2g N/A
Calories per 10 g protein 162kcal 109kcal N/A
Weight per 100 calories 29g 47g N/A
Unsaturated / Saturated Fat ratio 2.7 5.4 N/A
Net carbs 47.05g 7.28g N/A
Sugar 2.11g 4.89g N/A
Sodium 12mg 7mg 0%
Tryptophan 0.237mg 0.223mg 0%
Threonine 0.81mg 0.813mg 0%
Isoleucine 0.871mg 0.931mg 0%
Leucine 1.558mg 1.509mg 0%
Lysine 1.356mg 1.145mg 0%
Methionine 0.259mg 0.208mg 0%
Phenylalanine 1.095mg 0.941mg 0%
Valine 0.998mg 1.018mg 0%
Histidine 0.556mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Nattō
Nattō
2
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 +393.3%
Contains more OtherOther +82.6%
Contains more FatsFats +794.3%
Contains more WaterWater +385.6%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Nattō
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 -85.2%
Contains more Mono. FatMonounsaturated fat +961.1%
Contains more Poly. FatPolyunsaturated fat +1425.8%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.