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Nattō vs Liver - In-Depth Nutrition Comparison

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The main differences between Nattō and Liver

  • Nattō has more Manganese, however Liver has more Vitamin B12, Vitamin A, Vitamin B2, Iron, Selenium, Vitamin B5, Vitamin B3, and Folate.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Liver has 5 times less Manganese than Nattō. Nattō has 1.528mg of Manganese, while Liver has 0.3mg.

Food types used in this article are Natto and Pork, fresh, variety meats and by-products, liver, cooked, braised.

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Nattō vs Liver infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
5
:
3
Liver
Contains more Calcium +2070%
Contains more Potassium +386%
Contains more Magnesium +721.4%
Contains less Sodium -85.7%
Contains more Iron +108.4%
Contains more Zinc +121.8%
Contains more Phosphorus +38.5%
Equal in Copper - 0.634
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Contains more Calcium +2070%
Contains more Potassium +386%
Contains more Magnesium +721.4%
Contains less Sodium -85.7%
Contains more Iron +108.4%
Contains more Zinc +121.8%
Contains more Phosphorus +38.5%
Equal in Copper - 0.634

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
3
:
9
Liver
Contains more Vitamin C +81.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +1055.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +2120.5%
Contains more Vitamin B6 +338.5%
Contains more Vitamin B12 +∞%
Contains more Folate +1937.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
Contains more Vitamin C +81.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +1055.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +2120.5%
Contains more Vitamin B6 +338.5%
Contains more Vitamin B12 +∞%
Contains more Folate +1937.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
397
Liver
Mineral Summary Score
114
Nattō
150
Liver

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
156%
Liver
Carbohydrates
13%
Nattō
4%
Liver
Fats
51%
Nattō
20%
Liver

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Liver
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 42mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.181g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 56)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.8)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Nattō Liver Opinion
Calories 211 165 Nattō
Protein 19.4 26.02 Liver
Fats 11 4.4 Nattō
Vitamin C 13 23.6 Liver
Carbs 12.68 3.76 Nattō
Cholesterol 0 355 Nattō
Vitamin D 0 Nattō
Iron 8.6 17.92 Liver
Calcium 217 10 Nattō
Potassium 729 150 Nattō
Magnesium 115 14 Nattō
Sugar 4.89 Liver
Fiber 5.4 0 Nattō
Copper 0.667 0.634 Nattō
Zinc 3.03 6.72 Liver
Starch
Phosphorus 174 241 Liver
Sodium 7 49 Nattō
Vitamin A 0 17997 Liver
Vitamin E 0.01 Nattō
Vitamin D 0 Nattō
Vitamin B1 0.16 0.258 Liver
Vitamin B2 0.19 2.196 Liver
Vitamin B3 0 8.435 Liver
Vitamin B5 0.215 4.774 Liver
Vitamin B6 0.13 0.57 Liver
Vitamin B12 0 18.67 Liver
Vitamin K 23.1 Nattō
Folate 8 163 Liver
Trans Fat 0 Liver
Saturated Fat 1.591 1.41 Liver
Monounsaturated Fat 2.43 0.63 Nattō
Polyunsaturated fat 6.21 1.05 Nattō
Tryptophan 0.223 0.366 Liver
Threonine 0.813 1.107 Liver
Isoleucine 0.931 1.32 Liver
Leucine 1.509 2.319 Liver
Lysine 1.145 2.007 Liver
Methionine 0.208 0.645 Liver
Phenylalanine 0.941 1.274 Liver
Valine 1.018 1.607 Liver
Histidine 0.512 0.708 Liver
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.