Nattō vs. Yardlong beans — In-Depth Nutrition Comparison
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Summary of differences between nattō and yardlong beans
- Nattō has more iron, copper, manganese, zinc, magnesium, calcium, phosphorus, selenium, and potassium, while yardlong beans has more folate.
- Nattō covers your daily need for iron, 95% more than yardlong beans.
- Nattō contains 14 times more copper than yardlong beans. While nattō contains 0.667mg of copper, yardlong beans contains only 0.047mg.
- Nattō has a lower glycemic index. The glycemic index of nattō is 56, while the glycemic index of yardlong beans is 86.
These are the specific foods used in this comparison Natto and Yardlong bean, cooked, boiled, drained, without salt.
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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 more MagnesiumMagnesium | +173.8% |
| Contains more CalciumCalcium | +393.2% |
| Contains more PotassiumPotassium | +151.4% |
| Contains more IronIron | +777.6% |
| Contains more CopperCopper | +1319.1% |
| Contains more ZincZinc | +741.7% |
| Contains more PhosphorusPhosphorus | +205.3% |
| Contains more ManganeseManganese | +660.2% |
| Contains more SeleniumSelenium | +486.7% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +88.2% |
| Contains more Vitamin B2Vitamin B2 | +91.9% |
| Contains more Vitamin B5Vitamin B5 | +321.6% |
| Contains more Vitamin B6Vitamin B6 | +441.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +24.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +462.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.98mg | 95% |
| Copper | 0.667mg | 0.047mg | 69% |
| Manganese | 1.528mg | 0.201mg | 58% |
| Polyunsaturated fat | 6.21g | 0.042g | 41% |
| Protein | 19.4g | 2.53g | 34% |
| Zinc | 3.03mg | 0.36mg | 24% |
| Fiber | 5.4g | 22% | |
| Vitamin K | 23.1µg | 19% | |
| Phosphorus | 174mg | 57mg | 17% |
| Fats | 11g | 0.1g | 17% |
| Magnesium | 115mg | 42mg | 17% |
| Calcium | 217mg | 44mg | 17% |
| Selenium | 8.8µg | 1.5µg | 13% |
| Potassium | 729mg | 290mg | 13% |
| Choline | 57mg | 10% | |
| Folate | 8µg | 45µg | 9% |
| Vitamin B6 | 0.13mg | 0.024mg | 8% |
| Calories | 211kcal | 47kcal | 8% |
| Vitamin B2 | 0.19mg | 0.099mg | 7% |
| Saturated fat | 1.591g | 0.026g | 7% |
| Monounsaturated fat | 2.43g | 0.009g | 6% |
| Vitamin B1 | 0.16mg | 0.085mg | 6% |
| Vitamin C | 13mg | 16.2mg | 4% |
| Vitamin B3 | 0mg | 0.63mg | 4% |
| Vitamin B5 | 0.215mg | 0.051mg | 3% |
| Vitamin A | 0µg | 23µg | 3% |
| Carbs | 12.68g | 9.18g | 1% |
| Net carbs | 7.28g | 9.18g | N/A |
| Sugar | 4.89g | N/A | |
| Sodium | 7mg | 4mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.223mg | 0.029mg | 0% |
| Threonine | 0.813mg | 0.094mg | 0% |
| Isoleucine | 0.931mg | 0.135mg | 0% |
| Leucine | 1.509mg | 0.18mg | 0% |
| Lysine | 1.145mg | 0.166mg | 0% |
| Methionine | 0.208mg | 0.036mg | 0% |
| Phenylalanine | 0.941mg | 0.139mg | 0% |
| Valine | 1.018mg | 0.146mg | 0% |
| Histidine | 0.512mg | 0.082mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more ProteinProtein | +666.8% |
| Contains more FatsFats | +10900% |
| Contains more CarbsCarbs | +38.1% |
| Contains more OtherOther | +163.9% |
| Contains more WaterWater | +59% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +26900% |
| Contains more Poly. FatPolyunsaturated fat | +14685.7% |
| Contains less Sat. FatSaturated fat | -98.4% |
