Nattō vs. Garlic — In-Depth Nutrition Comparison
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How are nattō and garlic different?
- Nattō is richer in iron, copper, magnesium, vitamin K, zinc, fiber, and potassium, while garlic is higher in vitamin B6, vitamin C, and selenium.
- Nattō covers your daily need for iron, 86% more than garlic.
- Nattō contains 14 times more vitamin K than garlic. Nattō contains 23.1µg of vitamin K, while garlic contains 1.7µg.
- Nattō has a higher glycemic index (56) than garlic (30).
Natto and Garlic, raw 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 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% |
| Contains more SeleniumSelenium | +61.4% |
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 B2Vitamin B2 | +72.7% |
| Contains more Vitamin KVitamin K | +1258.8% |
| Contains more FolateFolate | +166.7% |
| Contains more CholineCholine | +145.7% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +205% |
| Contains more FatsFats | +2100% |
| Contains more OtherOther | +26.7% |
| Contains more CarbsCarbs | +160.7% |
~equal in
Water
~58.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +21990.9% |
| Contains more Poly. FatPolyunsaturated fat | +2394% |
| Contains less Sat. FatSaturated fat | -94.4% |
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 Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 8.6mg | 1.7mg | 86% |
| Vitamin B6 | 0.13mg | 1.235mg | 85% |
| Copper | 0.667mg | 0.299mg | 41% |
| Polyunsaturated fat | 6.21g | 0.249g | 40% |
| Protein | 19.4g | 6.36g | 26% |
| Magnesium | 115mg | 25mg | 21% |
| Vitamin C | 13mg | 31.2mg | 20% |
| Vitamin K | 23.1µg | 1.7µg | 18% |
| Zinc | 3.03mg | 1.16mg | 17% |
| Fats | 11g | 0.5g | 16% |
| Fiber | 5.4g | 2.1g | 13% |
| Selenium | 8.8µg | 14.2µg | 10% |
| Potassium | 729mg | 401mg | 10% |
| Vitamin B5 | 0.215mg | 0.596mg | 8% |
| Saturated fat | 1.591g | 0.089g | 7% |
| Carbs | 12.68g | 33.06g | 7% |
| Choline | 57mg | 23.2mg | 6% |
| Monounsaturated fat | 2.43g | 0.011g | 6% |
| Manganese | 1.528mg | 1.672mg | 6% |
| Vitamin B2 | 0.19mg | 0.11mg | 6% |
| Calcium | 217mg | 181mg | 4% |
| Vitamin B3 | 0mg | 0.7mg | 4% |
| Calories | 211kcal | 149kcal | 3% |
| Vitamin B1 | 0.16mg | 0.2mg | 3% |
| Phosphorus | 174mg | 153mg | 3% |
| Folate | 8µg | 3µg | 1% |
| Net carbs | 7.28g | 30.96g | N/A |
| Sugar | 4.89g | 1g | N/A |
| Sodium | 7mg | 17mg | 0% |
| Vitamin E | 0.01mg | 0.08mg | 0% |
| Tryptophan | 0.223mg | 0.066mg | 0% |
| Threonine | 0.813mg | 0.157mg | 0% |
| Isoleucine | 0.931mg | 0.217mg | 0% |
| Leucine | 1.509mg | 0.308mg | 0% |
| Lysine | 1.145mg | 0.273mg | 0% |
| Methionine | 0.208mg | 0.076mg | 0% |
| Phenylalanine | 0.941mg | 0.183mg | 0% |
| Valine | 1.018mg | 0.291mg | 0% |
| Histidine | 0.512mg | 0.113mg | 0% |
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
20%
41%
Minerals Daily Need Coverage Score
116%
67%
Comparison summary
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food contains less Sodium?
Nattō contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 3.89g)
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 1.502g)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 26)
Which food is cheaper?
Garlic is cheaper (difference - $1.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 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.