Longan vs. Nattō — In-Depth Nutrition Comparison
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A recap on differences between longan and nattō
- Longan has more vitamin C; however, nattō is higher in iron, manganese, copper, zinc, magnesium, phosphorus, calcium, fiber, and potassium.
- Nattō covers your daily iron needs 106% more than longan.
- Nattō contains 6 times less vitamin C than longan. Longan contains 84mg of vitamin C, while nattō contains 13mg.
- The glycemic index of nattō is higher.
Food varieties used in this article are Longans, raw and Natto.
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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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +1050% |
| Contains more CalciumCalcium | +21600% |
| Contains more PotassiumPotassium | +174.1% |
| Contains more IronIron | +6515.4% |
| Contains more CopperCopper | +294.7% |
| Contains more ZincZinc | +5960% |
| Contains more PhosphorusPhosphorus | +728.6% |
| Contains more ManganeseManganese | +2838.5% |
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.
| Contains more Vitamin CVitamin C | +546.2% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +416.1% |
| Contains more Vitamin B2Vitamin B2 | +35.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.13mg | 8.6mg | 106% |
| Vitamin C | 84mg | 13mg | 79% |
| Manganese | 0.052mg | 1.528mg | 64% |
| Copper | 0.169mg | 0.667mg | 55% |
| Polyunsaturated fat | 6.21g | 41% | |
| Protein | 1.31g | 19.4g | 36% |
| Zinc | 0.05mg | 3.03mg | 27% |
| Magnesium | 10mg | 115mg | 25% |
| Calcium | 1mg | 217mg | 22% |
| Phosphorus | 21mg | 174mg | 22% |
| Vitamin K | 23.1µg | 19% | |
| Fats | 0.1g | 11g | 17% |
| Fiber | 1.1g | 5.4g | 17% |
| Selenium | 8.8µg | 16% | |
| Potassium | 266mg | 729mg | 14% |
| Vitamin B1 | 0.031mg | 0.16mg | 11% |
| Choline | 57mg | 10% | |
| Vitamin B6 | 0.13mg | 10% | |
| Calories | 60kcal | 211kcal | 8% |
| Saturated fat | 1.591g | 7% | |
| Monounsaturated fat | 2.43g | 6% | |
| Vitamin B2 | 0.14mg | 0.19mg | 4% |
| Vitamin B5 | 0.215mg | 4% | |
| Vitamin B3 | 0.3mg | 0mg | 2% |
| Folate | 8µg | 2% | |
| Carbs | 15.14g | 12.68g | 1% |
| Net carbs | 14.04g | 7.28g | N/A |
| Sugar | 4.89g | N/A | |
| Sodium | 0mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.223mg | 0% | |
| Threonine | 0.034mg | 0.813mg | 0% |
| Isoleucine | 0.026mg | 0.931mg | 0% |
| Leucine | 0.054mg | 1.509mg | 0% |
| Lysine | 0.046mg | 1.145mg | 0% |
| Methionine | 0.013mg | 0.208mg | 0% |
| Phenylalanine | 0.03mg | 0.941mg | 0% |
| Valine | 0.058mg | 1.018mg | 0% |
| Histidine | 0.012mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +19.4% |
| Contains more WaterWater | +50.4% |
| Contains more ProteinProtein | +1380.9% |
| Contains more FatsFats | +10900% |
| Contains more OtherOther | +171.4% |
