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  6. Nattō vs. Garden asparagus

Nattō vs. Garden asparagus — In-Depth Nutrition Comparison

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The main differences between Nattō and Garden asparagus

  • Nattō has more Iron, Manganese, Copper, Magnesium, Zinc, Calcium, Phosphorus, Potassium, and Fiber, however, Garden asparagus has more Vitamin K.
  • Daily need coverage for Iron from Nattō is 81% higher.
  • Garden asparagus has 10 times less Manganese than Nattō. Nattō has 1.528mg of Manganese, while Garden asparagus has 0.158mg.

Food types used in this article are Natto and Asparagus, raw.

Infographic

Nattō vs Garden asparagus 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
9
:
1
Garden asparagus
Garden asparagus
Contains more Calcium +804.2%
Contains more Iron +301.9%
Contains more Magnesium +721.4%
Contains more Phosphorus +234.6%
Contains more Potassium +260.9%
Contains more Zinc +461.1%
Contains more Copper +252.9%
Contains more Manganese +867.1%
Contains more Selenium +282.6%
Contains less Sodium -71.4%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +804.2%
Contains more Iron +301.9%
Contains more Magnesium +721.4%
Contains more Phosphorus +234.6%
Contains more Potassium +260.9%
Contains more Zinc +461.1%
Contains more Copper +252.9%
Contains more Manganese +867.1%
Contains more Selenium +282.6%
Contains less Sodium -71.4%

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
4
:
6
Garden asparagus
Garden asparagus
Contains more Vitamin C +132.1%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +34.8%
Contains more Vitamin B6 +42.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +11200%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +27.4%
Contains more Folate +550%
Contains more Vitamin K +80.1%
Nattō
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin C +132.1%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +34.8%
Contains more Vitamin B6 +42.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +11200%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +27.4%
Contains more Folate +550%
Contains more Vitamin K +80.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +781.8%
Contains more Fats +9066.7%
Contains more Carbs +226.8%
Contains more Other +227.6%
Contains more Water +69.4%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +781.8%
Contains more Fats +9066.7%
Contains more Carbs +226.8%
Contains more Other +227.6%
Contains more Water +69.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +12320%
Contains less Saturated Fat -97.5%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +12320%
Contains less Saturated Fat -97.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Garden asparagus
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Garden asparagus Opinion
Net carbs 7.28g 1.78g Nattō
Protein 19.4g 2.2g Nattō
Fats 11g 0.12g Nattō
Carbs 12.68g 3.88g Nattō
Calories 211kcal 20kcal Nattō
Fructose 1g Garden asparagus
Sugar 4.89g 1.88g Garden asparagus
Fiber 5.4g 2.1g Nattō
Calcium 217mg 24mg Nattō
Iron 8.6mg 2.14mg Nattō
Magnesium 115mg 14mg Nattō
Phosphorus 174mg 52mg Nattō
Potassium 729mg 202mg Nattō
Sodium 7mg 2mg Garden asparagus
Zinc 3.03mg 0.54mg Nattō
Copper 0.667mg 0.189mg Nattō
Manganese 1.528mg 0.158mg Nattō
Selenium 8.8µg 2.3µg Nattō
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.01mg 1.13mg Garden asparagus
Vitamin C 13mg 5.6mg Nattō
Vitamin B1 0.16mg 0.143mg Nattō
Vitamin B2 0.19mg 0.141mg Nattō
Vitamin B3 0mg 0.978mg Garden asparagus
Vitamin B5 0.215mg 0.274mg Garden asparagus
Vitamin B6 0.13mg 0.091mg Nattō
Folate 8µg 52µg Garden asparagus
Vitamin K 23.1µg 41.6µg Garden asparagus
Tryptophan 0.223mg 0.027mg Nattō
Threonine 0.813mg 0.084mg Nattō
Isoleucine 0.931mg 0.075mg Nattō
Leucine 1.509mg 0.128mg Nattō
Lysine 1.145mg 0.104mg Nattō
Methionine 0.208mg 0.031mg Nattō
Phenylalanine 0.941mg 0.075mg Nattō
Valine 1.018mg 0.115mg Nattō
Histidine 0.512mg 0.049mg Nattō
Saturated Fat 1.591g 0.04g Garden asparagus
Monounsaturated Fat 2.43g 0g Nattō
Polyunsaturated fat 6.21g 0.05g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
29%
Garden asparagus
Minerals Daily Need Coverage Score
116%
Nattō
25%
Garden asparagus

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.9)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 3.01g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 1.551g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.