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