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Pico de gallo vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between pico de gallo and nattō

  • Pico de gallo has more vitamin A; however, nattō is richer in iron, calcium, and vitamin C.
  • Nattō covers your daily iron needs 108% more than pico de gallo.
  • Nattō contains less sodium.

Specific food types used in this comparison are PACE, Pico De Gallo and Natto.

Infographic

Pico de gallo vs Nattō infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Nattō
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -98.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Nattō
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin CVitamin C +242.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more WaterWater +59.9%
Contains more OtherOther +37.9%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +35.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pico de gallo Nattō
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pico de gallo Nattō DV% diff.
Iron 0mg 8.6mg 108%
Copper 0.667mg 74%
Manganese 1.528mg 66%
Polyunsaturated fat 6.21g 41%
Protein 0g 19.4g 39%
Zinc 3.03mg 28%
Magnesium 115mg 27%
Phosphorus 174mg 25%
Calcium 0mg 217mg 22%
Fiber 5.4g 22%
Potassium 729mg 21%
Sodium 469mg 7mg 20%
Vitamin K 23.1µg 19%
Fats 0g 11g 17%
Selenium 8.8µg 16%
Vitamin B2 0.19mg 15%
Vitamin B1 0.16mg 13%
Choline 57mg 10%
Vitamin C 3.8mg 13mg 10%
Vitamin B6 0.13mg 10%
Calories 31kcal 211kcal 9%
Saturated fat 0g 1.591g 7%
Monounsaturated fat 2.43g 6%
Vitamin B5 0.215mg 4%
Folate 8µg 2%
Carbs 9.38g 12.68g 1%
Net carbs 9.38g 7.28g N/A
Sugar 6.25g 4.89g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
1%
Pico de gallo
20%
Nattō
Minerals Daily Need Coverage Score
6%
Pico de gallo
116%
Nattō

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 1.591g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 56)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $2.1)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 1.36g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 462mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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