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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
20%
Minerals Daily Need Coverage Score
21%
116%
Comparison summary
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 0.535g)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 4.23g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 16)
Which food is cheaper?
Avocado is cheaper (difference - $1.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)
Which food is richer in vitamins?
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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.