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

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Important differences between Yardlong bean (Asparagus bean) and Nattō

  • Yardlong bean (Asparagus bean) has more Folate, however Nattō has more Iron, Copper, Manganese, Zinc, Magnesium, Calcium, Phosphorus, Potassium, and Selenium.
  • Nattō's daily need coverage for Iron is 102% more.
  • Yardlong bean (Asparagus bean) has 8 times more Folate than Nattō. Yardlong bean (Asparagus bean) has 62µg of Folate, while Nattō has 8µg.

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

Infographic

Yardlong bean (Asparagus bean) vs Nattō 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
Contains less Sodium -42.9%
Contains more Calcium +334%
Contains more Iron +1729.8%
Contains more Magnesium +161.4%
Contains more Phosphorus +194.9%
Contains more Potassium +203.8%
Contains more Zinc +718.9%
Contains more Copper +1289.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains less Sodium -42.9%
Contains more Calcium +334%
Contains more Iron +1729.8%
Contains more Magnesium +161.4%
Contains more Phosphorus +194.9%
Contains more Potassium +203.8%
Contains more Zinc +718.9%
Contains more Copper +1289.6%

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
:
6
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin C +44.6%
Contains more Vitamin B3 +∞%
Contains more Folate +675%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B5 +290.9%
Contains more Vitamin B6 +441.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +44.6%
Contains more Vitamin B3 +∞%
Contains more Folate +675%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B5 +290.9%
Contains more Vitamin B6 +441.7%

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.
Yardlong bean (Asparagus bean) Nattō
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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Nattō Opinion
Net carbs 8.35g 7.28g Yardlong bean (Asparagus bean)
Protein 2.8g 19.4g Nattō
Fats 0.4g 11g Nattō
Carbs 8.35g 12.68g Nattō
Calories 47kcal 211kcal Nattō
Starch g g
Fructose g g
Sugar g 4.89g Yardlong bean (Asparagus bean)
Fiber g 5.4g Nattō
Calcium 50mg 217mg Nattō
Iron 0.47mg 8.6mg Nattō
Magnesium 44mg 115mg Nattō
Phosphorus 59mg 174mg Nattō
Potassium 240mg 729mg Nattō
Sodium 4mg 7mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 3.03mg Nattō
Copper 0.048mg 0.667mg Nattō
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.01mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 13mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.16mg Nattō
Vitamin B2 0.11mg 0.19mg Nattō
Vitamin B3 0.41mg 0mg Yardlong bean (Asparagus bean)
Vitamin B5 0.055mg 0.215mg Nattō
Vitamin B6 0.024mg 0.13mg Nattō
Folate 62µg 8µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg 23.1µg Nattō
Tryptophan 0.032mg 0.223mg Nattō
Threonine 0.104mg 0.813mg Nattō
Isoleucine 0.15mg 0.931mg Nattō
Leucine 0.2mg 1.509mg Nattō
Lysine 0.184mg 1.145mg Nattō
Methionine 0.04mg 0.208mg Nattō
Phenylalanine 0.154mg 0.941mg Nattō
Valine 0.162mg 1.018mg Nattō
Histidine 0.09mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.105g 1.591g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 2.43g Nattō
Polyunsaturated fat 0.169g 6.21g Nattō

Which food is preferable for your diet?

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

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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
19
Yardlong bean (Asparagus bean)
20
Nattō
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
114
Nattō

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
17%
Yardlong bean (Asparagus bean)
116%
Nattō
Carbohydrates
8%
Yardlong bean (Asparagus bean)
13%
Nattō
Fats
2%
Yardlong bean (Asparagus bean)
51%
Nattō

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.

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