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  6. Yardlong beans vs. Nattō

Yardlong beans vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between yardlong beans and nattō

  • Yardlong beans has more folate, while nattō has more iron, copper, manganese, zinc, magnesium, calcium, phosphorus, selenium, and potassium.
  • Nattō covers your daily need for iron, 95% more than yardlong beans.
  • Yardlong beans contains 6 times more folate than nattō. While yardlong beans contains 45µg of folate, nattō contains only 8µg.
  • 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 Yardlong bean, cooked, boiled, drained, without salt and Natto.

Infographic

Yardlong beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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%
Contains less SodiumSodium -42.9%
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%

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.
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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%
Contains more Vitamin CVitamin C +24.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +462.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Nattō DV% diff.
Iron 0.98mg 8.6mg 95%
Copper 0.047mg 0.667mg 69%
Manganese 0.201mg 1.528mg 58%
Polyunsaturated fat 0.042g 6.21g 41%
Protein 2.53g 19.4g 34%
Zinc 0.36mg 3.03mg 24%
Fiber 5.4g 22%
Vitamin K 23.1µg 19%
Phosphorus 57mg 174mg 17%
Fats 0.1g 11g 17%
Magnesium 42mg 115mg 17%
Calcium 44mg 217mg 17%
Selenium 1.5µg 8.8µg 13%
Potassium 290mg 729mg 13%
Choline 57mg 10%
Folate 45µg 8µg 9%
Vitamin B6 0.024mg 0.13mg 8%
Calories 47kcal 211kcal 8%
Vitamin B2 0.099mg 0.19mg 7%
Saturated fat 0.026g 1.591g 7%
Monounsaturated fat 0.009g 2.43g 6%
Vitamin B1 0.085mg 0.16mg 6%
Vitamin C 16.2mg 13mg 4%
Vitamin B3 0.63mg 0mg 4%
Vitamin B5 0.051mg 0.215mg 3%
Vitamin A 23µg 0µg 3%
Carbs 9.18g 12.68g 1%
Net carbs 9.18g 7.28g N/A
Sugar 4.89g N/A
Sodium 4mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.029mg 0.223mg 0%
Threonine 0.094mg 0.813mg 0%
Isoleucine 0.135mg 0.931mg 0%
Leucine 0.18mg 1.509mg 0%
Lysine 0.166mg 1.145mg 0%
Methionine 0.036mg 0.208mg 0%
Phenylalanine 0.139mg 0.941mg 0%
Valine 0.146mg 1.018mg 0%
Histidine 0.082mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
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
Contains more WaterWater +59%
Contains more ProteinProtein +666.8%
Contains more FatsFats +10900%
Contains more CarbsCarbs +38.1%
Contains more OtherOther +163.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
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
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +26900%
Contains more Poly. FatPolyunsaturated fat +14685.7%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.