Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Nattō
  5. Compare
  6. Nattō vs. Yardlong bean (Asparagus bean) raw

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

Compare

Important differences between nattō and yardlong bean (Asparagus bean) raw

  • Nattō has more iron, copper, manganese, zinc, magnesium, calcium, phosphorus, and potassium; however, yardlong bean (Asparagus bean) raw has more vitamin A and folate.
  • Nattō's daily need coverage for iron is 102% more.
  • Nattō has 14 times more copper than yardlong bean (Asparagus bean) raw. Nattō has 0.667mg of copper, while yardlong bean (Asparagus bean) raw has 0.048mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than nattō.

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

Infographic

Nattō vs Yardlong bean (Asparagus bean) raw 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +161.4%
Contains more CalciumCalcium +334%
Contains more PotassiumPotassium +203.8%
Contains more IronIron +1729.8%
Contains more CopperCopper +1289.6%
Contains more ZincZinc +718.9%
Contains more PhosphorusPhosphorus +194.9%
Contains more ManganeseManganese +645.4%
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.
Nattō
Nattō
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +49.5%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B5Vitamin B5 +290.9%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +44.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Yardlong bean (Asparagus bean) raw DV% diff.
Iron 8.6mg 0.47mg 102%
Copper 0.667mg 0.048mg 69%
Manganese 1.528mg 0.205mg 58%
Polyunsaturated fat 6.21g 0.169g 40%
Protein 19.4g 2.8g 33%
Zinc 3.03mg 0.37mg 24%
Fiber 5.4g 22%
Vitamin K 23.1µg 19%
Calcium 217mg 50mg 17%
Magnesium 115mg 44mg 17%
Phosphorus 174mg 59mg 16%
Fats 11g 0.4g 16%
Potassium 729mg 240mg 14%
Folate 8µg 62µg 14%
Selenium 8.8µg 1.5µg 13%
Choline 57mg 10%
Vitamin B6 0.13mg 0.024mg 8%
Calories 211kcal 47kcal 8%
Saturated fat 1.591g 0.105g 7%
Monounsaturated fat 2.43g 0.036g 6%
Vitamin C 13mg 18.8mg 6%
Vitamin B2 0.19mg 0.11mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B1 0.16mg 0.107mg 4%
Vitamin B5 0.215mg 0.055mg 3%
Vitamin B3 0mg 0.41mg 3%
Carbs 12.68g 8.35g 1%
Net carbs 7.28g 8.35g N/A
Sugar 4.89g N/A
Sodium 7mg 4mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.032mg 0%
Threonine 0.813mg 0.104mg 0%
Isoleucine 0.931mg 0.15mg 0%
Leucine 1.509mg 0.2mg 0%
Lysine 1.145mg 0.184mg 0%
Methionine 0.208mg 0.04mg 0%
Phenylalanine 0.941mg 0.154mg 0%
Valine 1.018mg 0.162mg 0%
Histidine 0.512mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +592.9%
Contains more FatsFats +2650%
Contains more CarbsCarbs +51.9%
Contains more OtherOther +216.7%
Contains more WaterWater +59.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +6650%
Contains more Poly. FatPolyunsaturated fat +3574.6%
Contains less Sat. FatSaturated fat -93.4%

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. Yardlong bean (Asparagus bean) raw - 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.