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  6. Lentil vs. Nattō

Lentil vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between lentil and nattō

  • Lentil has more folate, while nattō has more iron, copper, manganese, calcium, magnesium, vitamin K, zinc, vitamin C, and selenium.
  • Nattō covers your daily need for iron, 66% more than lentil.
  • Lentil contains 23 times more folate than nattō. While lentil contains 181µg of folate, nattō contains only 8µg.
  • Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Natto.

Infographic

Lentil 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.
Lentil
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Nattō
Nattō
8
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 -71.4%
Contains more MagnesiumMagnesium +219.4%
Contains more CalciumCalcium +1042.1%
Contains more PotassiumPotassium +97.6%
Contains more IronIron +158.3%
Contains more CopperCopper +165.7%
Contains more ZincZinc +138.6%
Contains more ManganeseManganese +209.3%
Contains more SeleniumSelenium +214.3%
~equal in Phosphorus ~174mg

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.
Lentil
Lentil
5
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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Nattō
Nattō
3
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 +1000%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +196.7%
Contains more Vitamin B6Vitamin B6 +36.9%
Contains more FolateFolate +2162.5%
Contains more Vitamin CVitamin C +766.7%
Contains more Vitamin B2Vitamin B2 +160.3%
Contains more Vitamin KVitamin K +1258.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Nattō DV% diff.
Iron 3.33mg 8.6mg 66%
Copper 0.251mg 0.667mg 46%
Manganese 0.494mg 1.528mg 45%
Folate 181µg 8µg 43%
Polyunsaturated fat 0.175g 6.21g 40%
Protein 9.02g 19.4g 21%
Calcium 19mg 217mg 20%
Magnesium 36mg 115mg 19%
Vitamin K 1.7µg 23.1µg 18%
Fats 0.38g 11g 16%
Zinc 1.27mg 3.03mg 16%
Vitamin C 1.5mg 13mg 13%
Potassium 369mg 729mg 11%
Selenium 2.8µg 8.8µg 11%
Fiber 7.9g 5.4g 10%
Vitamin B2 0.073mg 0.19mg 9%
Vitamin B5 0.638mg 0.215mg 8%
Vitamin B3 1.06mg 0mg 7%
Saturated fat 0.053g 1.591g 7%
Monounsaturated fat 0.064g 2.43g 6%
Calories 116kcal 211kcal 5%
Vitamin B6 0.178mg 0.13mg 4%
Choline 32.7mg 57mg 4%
Carbs 20.13g 12.68g 2%
Phosphorus 180mg 174mg 1%
Vitamin E 0.11mg 0.01mg 1%
Vitamin B1 0.169mg 0.16mg 1%
Protein per 100 calories 7.8g 9.2g N/A
Calories per 10 g protein 129kcal 109kcal N/A
Weight per 100 calories 86g 47g N/A
Unsaturated / Saturated Fat ratio 4.5 5.4 N/A
Net carbs 12.23g 7.28g N/A
Sugar 1.8g 4.89g N/A
Sodium 2mg 7mg 0%
Tryptophan 0.081mg 0.223mg 0%
Threonine 0.323mg 0.813mg 0%
Isoleucine 0.39mg 0.931mg 0%
Leucine 0.654mg 1.509mg 0%
Lysine 0.63mg 1.145mg 0%
Methionine 0.077mg 0.208mg 0%
Phenylalanine 0.445mg 0.941mg 0%
Valine 0.448mg 1.018mg 0%
Histidine 0.254mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +58.8%
Contains more WaterWater +26.6%
Contains more ProteinProtein +115.1%
Contains more FatsFats +2794.7%
Contains more OtherOther +128.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -96.7%
Contains more Mono. FatMonounsaturated fat +3696.9%
Contains more Poly. FatPolyunsaturated fat +3448.6%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.