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  6. Nattō vs. Bean raw

Nattō vs. Bean raw — In-Depth Nutrition Comparison

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A recap on the differences between nattō and bean raw

  • Nattō has more iron and manganese; however, bean raw is higher in folate, vitamin B1, fiber, selenium, phosphorus, vitamin B6, copper, and potassium.
  • Bean raw covers your daily folate needs 129% more than nattō.
  • Bean raw contains 2 times less iron than nattō. Nattō contains 8.6mg of iron, while bean raw contains 5.07mg.
  • The glycemic index of nattō is higher.

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

Infographic

Nattō vs Bean raw 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.
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%
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%
Contains more CalciumCalcium +92%
Contains more IronIron +69.6%
Contains more ZincZinc +32.9%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +33.1%
Contains more MagnesiumMagnesium +53%
Contains more PotassiumPotassium +91.1%
Contains more CopperCopper +33.9%
Contains more PhosphorusPhosphorus +136.2%
Contains more SeleniumSelenium +217%

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.
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%
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%
Contains more Vitamin CVitamin C +106.3%
Contains more Vitamin KVitamin K +312.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +794.3%
Contains more WaterWater +385.6%
Contains more ProteinProtein +10.4%
Contains more CarbsCarbs +393.3%
Contains more OtherOther +82.6%

Fat Type Comparison

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

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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.