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  6. Beans vs. Nattō

Beans vs. Nattō — In-Depth Nutrition Comparison

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Important differences between beans and nattō

  • Beans have less iron, copper, magnesium, vitamin K, calcium, zinc, potassium, vitamin C, vitamin B2, and phosphorus.
  • Nattō's daily need coverage for iron is 104% more.
  • Nattō has a higher glycemic index than beans.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Natto.

Infographic

Beans 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.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Nattō
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 less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +259.4%
Contains more CalciumCalcium +334%
Contains more PotassiumPotassium +146.3%
Contains more IronIron +2865.5%
Contains more CopperCopper +223.8%
Contains more ZincZinc +116.4%
Contains more PhosphorusPhosphorus +67.3%
Contains more SeleniumSelenium +95.6%

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.
Beans
Beans
4
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Nattō
Nattō
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +319.4%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin KVitamin K +2787.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Nattō DV% diff.
Iron 0.29mg 8.6mg 104%
Manganese 1.528mg 66%
Copper 0.206mg 0.667mg 51%
Polyunsaturated fat 0.172g 6.21g 40%
Protein 4.8g 19.4g 29%
Magnesium 32mg 115mg 20%
Vitamin K 0.8µg 23.1µg 19%
Calcium 50mg 217mg 17%
Fats 0.4g 11g 16%
Zinc 1.4mg 3.03mg 15%
Potassium 296mg 729mg 13%
Vitamin C 3.1mg 13mg 11%
Phosphorus 104mg 174mg 10%
Vitamin B2 0.06mg 0.19mg 10%
Selenium 4.5µg 8.8µg 8%
Saturated fat 0.103g 1.591g 7%
Monounsaturated fat 0.035g 2.43g 6%
Calories 105kcal 211kcal 5%
Choline 30.8mg 57mg 5%
Vitamin B5 0.215mg 4%
Folate 24µg 8µg 4%
Carbs 20.49g 12.68g 3%
Vitamin B3 0.43mg 0mg 3%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 0.01mg 1%
Vitamin B1 0.15mg 0.16mg 1%
Protein per 100 calories 4.6g 9.2g N/A
Calories per 10 g protein 219kcal 109kcal N/A
Weight per 100 calories 95g 47g N/A
Unsaturated / Saturated Fat ratio 2 5.4 N/A
Net carbs 14.99g 7.28g N/A
Sugar 7.78g 4.89g N/A
Fiber 5.5g 5.4g 0%
Sodium 1mg 7mg 0%
Vitamin B6 0.13mg 0.13mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Nattō
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 +61.6%
Contains more WaterWater +32%
Contains more ProteinProtein +304.2%
Contains more FatsFats +2650%
Contains more OtherOther +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -93.5%
Contains more Mono. FatMonounsaturated fat +6842.9%
Contains more Poly. FatPolyunsaturated fat +3510.5%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.