Yam vs. Nattō — In-Depth Nutrition Comparison
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The main differences between yam and nattō
- Yam has more vitamin B6; however, nattō has more iron, copper, manganese, zinc, magnesium, calcium, vitamin K, phosphorus, and selenium.
- Daily need coverage for iron for nattō is 101% higher.
- Nattō has 2 times less vitamin B6 than yam. Yam has 0.293mg of vitamin B6, while nattō has 0.13mg.
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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 PotassiumPotassium | +11.9% |
| Contains more MagnesiumMagnesium | +447.6% |
| Contains more CalciumCalcium | +1176.5% |
| Contains more IronIron | +1492.6% |
| Contains more CopperCopper | +274.7% |
| Contains more ZincZinc | +1162.5% |
| Contains more PhosphorusPhosphorus | +216.4% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +284.9% |
| Contains more SeleniumSelenium | +1157.1% |
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 | +31.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3400% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +46% |
| Contains more Vitamin B6Vitamin B6 | +125.4% |
| Contains more FolateFolate | +187.5% |
| Contains more Vitamin B1Vitamin B1 | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +493.8% |
| Contains more Vitamin KVitamin K | +904.3% |
| Contains more CholineCholine | +245.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.54mg | 8.6mg | 101% |
| Copper | 0.178mg | 0.667mg | 54% |
| Manganese | 0.397mg | 1.528mg | 49% |
| Polyunsaturated fat | 0.076g | 6.21g | 41% |
| Protein | 1.53g | 19.4g | 36% |
| Zinc | 0.24mg | 3.03mg | 25% |
| Magnesium | 21mg | 115mg | 22% |
| Calcium | 17mg | 217mg | 20% |
| Fats | 0.17g | 11g | 17% |
| Vitamin K | 2.3µg | 23.1µg | 17% |
| Phosphorus | 55mg | 174mg | 17% |
| Selenium | 0.7µg | 8.8µg | 15% |
| Vitamin B6 | 0.293mg | 0.13mg | 13% |
| Vitamin B2 | 0.032mg | 0.19mg | 12% |
| Saturated fat | 0.037g | 1.591g | 7% |
| Choline | 16.5mg | 57mg | 7% |
| Monounsaturated fat | 0.006g | 2.43g | 6% |
| Calories | 118kcal | 211kcal | 5% |
| Vitamin C | 17.1mg | 13mg | 5% |
| Carbs | 27.88g | 12.68g | 5% |
| Fiber | 4.1g | 5.4g | 5% |
| Folate | 23µg | 8µg | 4% |
| Vitamin B1 | 0.112mg | 0.16mg | 4% |
| Potassium | 816mg | 729mg | 3% |
| Vitamin B3 | 0.552mg | 0mg | 3% |
| Vitamin B5 | 0.314mg | 0.215mg | 2% |
| Vitamin E | 0.35mg | 0.01mg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 23.78g | 7.28g | N/A |
| Sugar | 0.5g | 4.89g | N/A |
| Sodium | 9mg | 7mg | 0% |
| Tryptophan | 0.012mg | 0.223mg | 0% |
| Threonine | 0.054mg | 0.813mg | 0% |
| Isoleucine | 0.052mg | 0.931mg | 0% |
| Leucine | 0.096mg | 1.509mg | 0% |
| Lysine | 0.059mg | 1.145mg | 0% |
| Methionine | 0.021mg | 0.208mg | 0% |
| Phenylalanine | 0.071mg | 0.941mg | 0% |
| Valine | 0.062mg | 1.018mg | 0% |
| Histidine | 0.034mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +119.9% |
| Contains more WaterWater | +26.5% |
| Contains more ProteinProtein | +1168% |
| Contains more FatsFats | +6370.6% |
| Contains more OtherOther | +131.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +40400% |
| Contains more Poly. FatPolyunsaturated fat | +8071.1% |