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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 RAE, 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.

Infographic

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 Magnesium +721.4%
Contains more Potassium +386%
Contains less Sodium -85.7%
Contains more Iron +108.4%
Contains more Phosphorus +38.5%
Contains more Zinc +121.8%
Equal in Copper - 0.634
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Contains more Calcium +2070%
Contains more Magnesium +721.4%
Contains more Potassium +386%
Contains less Sodium -85.7%
Contains more Iron +108.4%
Contains more Phosphorus +38.5%
Contains more Zinc +121.8%
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 A +∞%
Contains more Vitamin C +81.5%
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 Folate +1937.5%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +81.5%
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 Folate +1937.5%
Contains more Vitamin B12 +∞%

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Nattō Liver Opinion
Net carbs 7.28g 3.76g Nattō
Protein 19.4g 26.02g Liver
Fats 11g 4.4g Nattō
Carbs 12.68g 3.76g Nattō
Calories 211kcal 165kcal Nattō
Starch g g
Fructose g g
Sugar 4.89g g Liver
Fiber 5.4g 0g Nattō
Calcium 217mg 10mg Nattō
Iron 8.6mg 17.92mg Liver
Magnesium 115mg 14mg Nattō
Phosphorus 174mg 241mg Liver
Potassium 729mg 150mg Nattō
Sodium 7mg 49mg Nattō
Zinc 3.03mg 6.72mg Liver
Copper 0.667mg 0.634mg Nattō
Vitamin A 0IU 17997IU Liver
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU IU Nattō
Vitamin D 0µg µg Nattō
Vitamin C 13mg 23.6mg Liver
Vitamin B1 0.16mg 0.258mg Liver
Vitamin B2 0.19mg 2.196mg Liver
Vitamin B3 0mg 8.435mg Liver
Vitamin B5 0.215mg 4.774mg Liver
Vitamin B6 0.13mg 0.57mg Liver
Folate 8µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg 0.366mg Liver
Threonine 0.813mg 1.107mg Liver
Isoleucine 0.931mg 1.32mg Liver
Leucine 1.509mg 2.319mg Liver
Lysine 1.145mg 2.007mg Liver
Methionine 0.208mg 0.645mg Liver
Phenylalanine 0.941mg 1.274mg Liver
Valine 1.018mg 1.607mg Liver
Histidine 0.512mg 0.708mg Liver
Cholesterol 0mg 355mg Nattō
Trans Fat 0g g Liver
Saturated Fat 1.591g 1.41g Liver
Monounsaturated Fat 2.43g 0.63g Nattō
Polyunsaturated fat 6.21g 1.05g Nattō

Which food is preferable for your diet?

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

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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

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 355mg)
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.

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.