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Nattō vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Important differences between Nattō and Yardlong bean (Asparagus bean)

  • Nattō has more Iron, Copper, Manganese, Zinc, Magnesium, Calcium, Phosphorus, Potassium, and Selenium, however Yardlong bean (Asparagus bean) has more Folate.
  • Nattō's daily need coverage for Iron is 102% more.
  • Nattō has 14 times more Copper than Yardlong bean (Asparagus bean). Nattō has 0.667mg of Copper, while Yardlong bean (Asparagus bean) has 0.048mg.

The food varieties used in the comparison are Natto and Yardlong bean, raw.

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Nattō vs Yardlong bean (Asparagus bean) infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
7
:
Contains more Iron +1729.8%
Contains more Calcium +334%
Contains more Potassium +203.8%
Contains more Magnesium +161.4%
Contains more Copper +1289.6%
Contains more Zinc +718.9%
Contains more Phosphorus +194.9%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +1729.8%
Contains more Calcium +334%
Contains more Potassium +203.8%
Contains more Magnesium +161.4%
Contains more Copper +1289.6%
Contains more Zinc +718.9%
Contains more Phosphorus +194.9%
Contains less Sodium -42.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
6
:
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B5 +290.9%
Contains more Vitamin B6 +441.7%
Contains more Vitamin C +44.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +675%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B5 +290.9%
Contains more Vitamin B6 +441.7%
Contains more Vitamin C +44.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +675%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
114
Nattō
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
17%
Yardlong bean (Asparagus bean)
Carbohydrates
13%
Nattō
8%
Yardlong bean (Asparagus bean)
Fats
51%
Nattō
2%
Yardlong bean (Asparagus bean)

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Yardlong bean (Asparagus bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 1.486g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Nattō Yardlong bean (Asparagus bean) Opinion
Calories 211 47 Nattō
Protein 19.4 2.8 Nattō
Fats 11 0.4 Nattō
Vitamin C 13 18.8 Yardlong bean (Asparagus bean)
Carbs 12.68 8.35 Nattō
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 0.47 Nattō
Calcium 217 50 Nattō
Potassium 729 240 Nattō
Magnesium 115 44 Nattō
Sugar 4.89 Yardlong bean (Asparagus bean)
Fiber 5.4 Nattō
Copper 0.667 0.048 Nattō
Zinc 3.03 0.37 Nattō
Starch
Phosphorus 174 59 Nattō
Sodium 7 4 Yardlong bean (Asparagus bean)
Vitamin A 0 865 Yardlong bean (Asparagus bean)
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.16 0.107 Nattō
Vitamin B2 0.19 0.11 Nattō
Vitamin B3 0 0.41 Yardlong bean (Asparagus bean)
Vitamin B5 0.215 0.055 Nattō
Vitamin B6 0.13 0.024 Nattō
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 8 62 Yardlong bean (Asparagus bean)
Trans Fat 0 0
Saturated Fat 1.591 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 2.43 0.036 Nattō
Polyunsaturated fat 6.21 0.169 Nattō
Tryptophan 0.223 0.032 Nattō
Threonine 0.813 0.104 Nattō
Isoleucine 0.931 0.15 Nattō
Leucine 1.509 0.2 Nattō
Lysine 1.145 0.184 Nattō
Methionine 0.208 0.04 Nattō
Phenylalanine 0.941 0.154 Nattō
Valine 1.018 0.162 Nattō
Histidine 0.512 0.09 Nattō
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.