Nattō vs. Leek — In-Depth Nutrition Comparison
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How are nattō and leek different?
- Nattō is higher in iron, copper, manganese, zinc, magnesium, phosphorus, potassium, and calcium; however, leek is richer in vitamin A and vitamin K.
- Daily need coverage for iron for nattō is 81% higher.
- Nattō contains 25 times more zinc than leek. While nattō contains 3.03mg of zinc, leek contains only 0.12mg.
- Leek has a lower glycemic index (32) than nattō (56).
Natto and Leeks, (bulb and lower leaf-portion), raw are the varieties 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 | +310.7% |
| Contains more CalciumCalcium | +267.8% |
| Contains more PotassiumPotassium | +305% |
| Contains more IronIron | +309.5% |
| Contains more CopperCopper | +455.8% |
| Contains more ZincZinc | +2425% |
| Contains more PhosphorusPhosphorus | +397.1% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +217.7% |
| Contains more SeleniumSelenium | +780% |
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 B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +533.3% |
| Contains more Vitamin B5Vitamin B5 | +53.6% |
| Contains more CholineCholine | +500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +9100% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +79.2% |
| Contains more Vitamin KVitamin K | +103.5% |
| Contains more FolateFolate | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 2.1mg | 81% |
| Copper | 0.667mg | 0.12mg | 61% |
| Manganese | 1.528mg | 0.481mg | 46% |
| Polyunsaturated fat | 6.21g | 0.166g | 40% |
| Protein | 19.4g | 1.5g | 36% |
| Zinc | 3.03mg | 0.12mg | 26% |
| Magnesium | 115mg | 28mg | 21% |
| Vitamin K | 23.1µg | 47µg | 20% |
| Phosphorus | 174mg | 35mg | 20% |
| Fats | 11g | 0.3g | 16% |
| Calcium | 217mg | 59mg | 16% |
| Potassium | 729mg | 180mg | 16% |
| Selenium | 8.8µg | 1µg | 14% |
| Fiber | 5.4g | 1.8g | 14% |
| Folate | 8µg | 64µg | 14% |
| Vitamin B2 | 0.19mg | 0.03mg | 12% |
| Vitamin A | 0µg | 83µg | 9% |
| Choline | 57mg | 9.5mg | 9% |
| Vitamin B6 | 0.13mg | 0.233mg | 8% |
| Calories | 211kcal | 61kcal | 8% |
| Vitamin B1 | 0.16mg | 0.06mg | 8% |
| Saturated fat | 1.591g | 0.04g | 7% |
| Vitamin E | 0.01mg | 0.92mg | 6% |
| Monounsaturated fat | 2.43g | 0.004g | 6% |
| Vitamin B3 | 0mg | 0.4mg | 3% |
| Vitamin B5 | 0.215mg | 0.14mg | 2% |
| Vitamin C | 13mg | 12mg | 1% |
| Sodium | 7mg | 20mg | 1% |
| Net carbs | 7.28g | 12.35g | N/A |
| Carbs | 12.68g | 14.15g | 0% |
| Sugar | 4.89g | 3.9g | N/A |
| Tryptophan | 0.223mg | 0.012mg | 0% |
| Threonine | 0.813mg | 0.063mg | 0% |
| Isoleucine | 0.931mg | 0.052mg | 0% |
| Leucine | 1.509mg | 0.096mg | 0% |
| Lysine | 1.145mg | 0.078mg | 0% |
| Methionine | 0.208mg | 0.018mg | 0% |
| Phenylalanine | 0.941mg | 0.055mg | 0% |
| Valine | 1.018mg | 0.056mg | 0% |
| Histidine | 0.512mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1193.3% |
| Contains more FatsFats | +3566.7% |
| Contains more OtherOther | +81% |
| Contains more CarbsCarbs | +11.6% |
| Contains more WaterWater | +50.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +60650% |
| Contains more Poly. FatPolyunsaturated fat | +3641% |
| Contains less Sat. FatSaturated fat | -97.5% |
