Garlic vs. Nattō — In-Depth Nutrition Comparison
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How are garlic and nattō different?
- Garlic is richer in vitamin B6, vitamin C, and selenium, while nattō is higher in iron, copper, magnesium, vitamin K, zinc, fiber, and potassium.
- Nattō covers your daily need for iron, 86% more than garlic.
- Garlic contains 10 times more vitamin B6 than nattō. Garlic contains 1.235mg of vitamin B6, while nattō contains 0.13mg.
- Nattō has a higher glycemic index (56) than garlic (30).
Garlic, raw and Natto types were used in this article.
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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 SeleniumSelenium | +61.4% |
| Contains more MagnesiumMagnesium | +360% |
| Contains more CalciumCalcium | +19.9% |
| Contains more PotassiumPotassium | +81.8% |
| Contains more IronIron | +405.9% |
| Contains more CopperCopper | +123.1% |
| Contains more ZincZinc | +161.2% |
| Contains more PhosphorusPhosphorus | +13.7% |
| Contains less SodiumSodium | -58.8% |
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 | +140% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +177.2% |
| Contains more Vitamin B6Vitamin B6 | +850% |
| Contains more Vitamin B2Vitamin B2 | +72.7% |
| Contains more Vitamin KVitamin K | +1258.8% |
| Contains more FolateFolate | +166.7% |
| Contains more CholineCholine | +145.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.7mg | 8.6mg | 86% |
| Vitamin B6 | 1.235mg | 0.13mg | 85% |
| Copper | 0.299mg | 0.667mg | 41% |
| Polyunsaturated fat | 0.249g | 6.21g | 40% |
| Protein | 6.36g | 19.4g | 26% |
| Magnesium | 25mg | 115mg | 21% |
| Vitamin C | 31.2mg | 13mg | 20% |
| Vitamin K | 1.7µg | 23.1µg | 18% |
| Zinc | 1.16mg | 3.03mg | 17% |
| Fats | 0.5g | 11g | 16% |
| Fiber | 2.1g | 5.4g | 13% |
| Selenium | 14.2µg | 8.8µg | 10% |
| Potassium | 401mg | 729mg | 10% |
| Vitamin B5 | 0.596mg | 0.215mg | 8% |
| Saturated fat | 0.089g | 1.591g | 7% |
| Carbs | 33.06g | 12.68g | 7% |
| Choline | 23.2mg | 57mg | 6% |
| Monounsaturated fat | 0.011g | 2.43g | 6% |
| Manganese | 1.672mg | 1.528mg | 6% |
| Vitamin B2 | 0.11mg | 0.19mg | 6% |
| Calcium | 181mg | 217mg | 4% |
| Vitamin B3 | 0.7mg | 0mg | 4% |
| Calories | 149kcal | 211kcal | 3% |
| Vitamin B1 | 0.2mg | 0.16mg | 3% |
| Phosphorus | 153mg | 174mg | 3% |
| Folate | 3µg | 8µg | 1% |
| Net carbs | 30.96g | 7.28g | N/A |
| Sugar | 1g | 4.89g | N/A |
| Sodium | 17mg | 7mg | 0% |
| Vitamin E | 0.08mg | 0.01mg | 0% |
| Tryptophan | 0.066mg | 0.223mg | 0% |
| Threonine | 0.157mg | 0.813mg | 0% |
| Isoleucine | 0.217mg | 0.931mg | 0% |
| Leucine | 0.308mg | 1.509mg | 0% |
| Lysine | 0.273mg | 1.145mg | 0% |
| Methionine | 0.076mg | 0.208mg | 0% |
| Phenylalanine | 0.183mg | 0.941mg | 0% |
| Valine | 0.291mg | 1.018mg | 0% |
| Histidine | 0.113mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +160.7% |
| Contains more ProteinProtein | +205% |
| Contains more FatsFats | +2100% |
| Contains more OtherOther | +26.7% |
~equal in
Water
~55.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.4% |
| Contains more Mono. FatMonounsaturated fat | +21990.9% |
| Contains more Poly. FatPolyunsaturated fat | +2394% |
