Natto vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Natto is higher in more vitamins & minerals
Calories (kcal)
Natto 211
Beans 237
Protein (g)
Natto 19.4
Beans 3.80
Carbs (g)
Natto 12.7
Beans 55.0
Fat (g)
Natto 11.0
Beans 0.030
Fiber (g)
Natto 5.40
Beans —
Quick answers
Which has more protein?
Natto — 19.4g vs 3.80g per 100g.
Which has fewer calories?
Natto — 211 vs 237 kcal per 100g.
Which is more nutrient-dense?
Natto scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Natto | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 211 kcal | 237 kcal | -11% |
| Macronutrients | |||
| Water | 55.0 g | 40.6 g | +36% |
| Protein | 19.4 g | 3.80 g | +411% |
| Total lipid (fat) | 11.0 g | 0.030 g | +36567% |
| Carbohydrate, by difference | 12.7 g | 55.0 g | -77% |
| Fiber, total dietary | 5.40 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.59 g | 0.011 g | +14364% |
| Fatty acids, total monounsaturated | 2.43 g | 0.003 g | +80900% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.0 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.160 mg | 0.101 mg | +58% |
| Riboflavin (Vitamin B2) | 0.190 mg | 0.056 mg | +239% |
| Niacin (Vitamin B3) | 0 mg | 0.631 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0.215 mg | 0.378 mg | -43% |
| Vitamin B-6 — Pyridoxine | 0.130 mg | 0.084 mg | +55% |
| Biotin (Vitamin B7) | 8.00 ug | 107 ug | -93% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 57.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 217 mg | 22.0 mg | +886% |
| Iron, Fe | 8.60 mg | 1.13 mg | +661% |
| Magnesium, Mg | 115 mg | 31.0 mg | +271% |
| Phosphorus, P | 174 mg | 74.0 mg | +135% |
| Potassium, K | 729 mg | 119 mg | +513% |
| Sodium, Na | 7.00 mg | 218 mg | -97% |
| Zinc, Zn | 3.03 mg | 1.56 mg | +94% |
| Copper, Cu | 0.667 mg | 0.265 mg | +152% |
| Manganese, Mn | 1.53 mg | 0.504 mg | +203% |
| Selenium, Se | 8.80 ug | 3.20 ug | +175% |
| Other Nutrients | |||
| Energy | 883 kj | 992 kj | -11% |
| Ash | 1.90 g | 0.580 g | +228% |
| Total Sugars | 4.89 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 107 ug | -93% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 107 ug | -93% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 5.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 23.1 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.031 g | — | |
| SFA 16:0 (Palmitic acid) | 1.17 g | — | |
| SFA 18:0 (Stearic acid) | 0.393 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.031 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.40 g | 0.003 g | +79867% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 6.21 g | 0.006 g | +103400% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.48 g | 0.006 g | +91167% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.734 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.223 g | 0.036 g | +519% |
| Threonine (EAA) | 0.813 g | 0.129 g | +530% |
| Isoleucine (EAA, BCAA) | 0.931 g | 0.151 g | +517% |
| Leucine (EAA, BCAA) | 1.51 g | 0.319 g | +373% |
| Lysine (EAA) | 1.14 g | 0.286 g | +300% |
| Methionine (EAA) | 0.208 g | 0.040 g | +420% |
| Cystine (conditionally essential) | 0.220 g | 0.035 g | +529% |
| Phenylalanine (EAA) | 0.941 g | 0.201 g | +368% |
| Tyrosine (conditionally essential) | 0.556 g | 0.113 g | +392% |
| Valine (EAA, BCAA) | 1.02 g | 0.196 g | +419% |
| Arginine (conditionally essential) | 0.909 g | 0.246 g | +270% |
| Histidine (EAA) | 0.512 g | 0.100 g | +412% |
| Alanine | 0.798 g | 0.222 g | +259% |
| Aspartic acid | 1.96 g | 0.451 g | +334% |
| Glutamic acid | 3.34 g | 0.593 g | +463% |
| Glycine (conditionally essential) | 0.646 g | 0.145 g | +346% |
| Proline (conditionally essential) | 1.40 g | 0.167 g | +740% |
| Serine | 1.12 g | 0.187 g | +499% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 33.2 mg | — | |
| Genistein | 37.7 mg | — | |
| Isoflavones | |||
| Total isoflavones | 82.3 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Natto nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →
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