Avocado vs. Nattō — In-Depth Nutrition Comparison
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Significant differences between avocadoes and nattō
- Avocadoes have more vitamin B5 and folate; however, nattō is richer in iron, manganese, copper, zinc, calcium, magnesium, phosphorus, and selenium.
- Nattō covers your daily iron needs 101% more than avocadoes.
- Nattō has 10 times less folate than avocadoes. Avocadoes have 81µg of folate, while nattō has 8µg.
- Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of avocadoes is 40.
Specific food types used in this comparison are Avocados, raw, all commercial varieties and Natto.
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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 | +296.6% |
| Contains more CalciumCalcium | +1708.3% |
| Contains more PotassiumPotassium | +50.3% |
| Contains more IronIron | +1463.6% |
| Contains more CopperCopper | +251.1% |
| Contains more ZincZinc | +373.4% |
| Contains more PhosphorusPhosphorus | +234.6% |
| Contains more ManganeseManganese | +976.1% |
| Contains more SeleniumSelenium | +2100% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20600% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +546% |
| Contains more Vitamin B6Vitamin B6 | +97.7% |
| Contains more FolateFolate | +912.5% |
| Contains more Vitamin CVitamin C | +30% |
| Contains more Vitamin B1Vitamin B1 | +138.8% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more CholineCholine | +301.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.55mg | 8.6mg | 101% |
| Manganese | 0.142mg | 1.528mg | 60% |
| Copper | 0.19mg | 0.667mg | 53% |
| Protein | 2g | 19.4g | 35% |
| Polyunsaturated fat | 1.816g | 6.21g | 29% |
| Vitamin B5 | 1.389mg | 0.215mg | 23% |
| Zinc | 0.64mg | 3.03mg | 22% |
| Calcium | 12mg | 217mg | 21% |
| Magnesium | 29mg | 115mg | 20% |
| Folate | 81µg | 8µg | 18% |
| Monounsaturated fat | 9.799g | 2.43g | 18% |
| Phosphorus | 52mg | 174mg | 17% |
| Selenium | 0.4µg | 8.8µg | 15% |
| Vitamin E | 2.07mg | 0.01mg | 14% |
| Vitamin B3 | 1.738mg | 0mg | 11% |
| Vitamin B6 | 0.257mg | 0.13mg | 10% |
| Choline | 14.2mg | 57mg | 8% |
| Vitamin B1 | 0.067mg | 0.16mg | 8% |
| Potassium | 485mg | 729mg | 7% |
| Fats | 14.66g | 11g | 6% |
| Vitamin B2 | 0.13mg | 0.19mg | 5% |
| Fiber | 6.7g | 5.4g | 5% |
| Calories | 160kcal | 211kcal | 3% |
| Vitamin C | 10mg | 13mg | 3% |
| Saturated fat | 2.126g | 1.591g | 2% |
| Vitamin K | 21µg | 23.1µg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Carbs | 8.53g | 12.68g | 1% |
| Net carbs | 1.83g | 7.28g | N/A |
| Sugar | 0.66g | 4.89g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.025mg | 0.223mg | 0% |
| Threonine | 0.073mg | 0.813mg | 0% |
| Isoleucine | 0.084mg | 0.931mg | 0% |
| Leucine | 0.143mg | 1.509mg | 0% |
| Lysine | 0.132mg | 1.145mg | 0% |
| Methionine | 0.038mg | 0.208mg | 0% |
| Phenylalanine | 0.097mg | 0.941mg | 0% |
| Valine | 0.107mg | 1.018mg | 0% |
| Histidine | 0.049mg | 0.512mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +33.3% |
| Contains more WaterWater | +33.1% |
| Contains more ProteinProtein | +870% |
| Contains more CarbsCarbs | +48.7% |
| Contains more OtherOther | +20.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +303.3% |
| Contains less Sat. FatSaturated fat | -25.2% |
| Contains more Poly. FatPolyunsaturated fat | +242% |
