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Liver vs Nattō - In-Depth Nutrition Comparison

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The main differences between Liver and Nattō

  • Liver has more Vitamin B2, Iron, Selenium, Vitamin B5, and Folate, however Nattō has more Vitamin B12, Vitamin A, Manganese, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Nattō has 22 times less Vitamin B5 than Liver. Liver has 4.774mg of Vitamin B5, while Nattō has 0.215mg.

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

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Liver vs Nattō 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
Liver
3
:
5
Nattō
Contains more Iron +108.4%
Contains more Zinc +121.8%
Contains more Phosphorus +38.5%
Contains more Calcium +2070%
Contains more Potassium +386%
Contains more Magnesium +721.4%
Contains less Sodium -85.7%
Equal in Copper - 0.667
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Iron +108.4%
Contains more Zinc +121.8%
Contains more Phosphorus +38.5%
Contains more Calcium +2070%
Contains more Potassium +386%
Contains more Magnesium +721.4%
Contains less Sodium -85.7%
Equal in Copper - 0.667

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
Liver
9
:
3
Nattō
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 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
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%
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
397
Liver
20
Nattō
Mineral Summary Score
150
Liver
114
Nattō

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
156%
Liver
116%
Nattō
Carbohydrates
4%
Liver
13%
Nattō
Fats
20%
Liver
51%
Nattō

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.
Liver Nattō
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
Liver Nattō
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 Liver Nattō Opinion
Calories 165 211 Nattō
Protein 26.02 19.4 Liver
Fats 4.4 11 Nattō
Vitamin C 23.6 13 Liver
Carbs 3.76 12.68 Nattō
Cholesterol 355 0 Nattō
Vitamin D 0 Nattō
Iron 17.92 8.6 Liver
Calcium 10 217 Nattō
Potassium 150 729 Nattō
Magnesium 14 115 Nattō
Sugar 4.89 Liver
Fiber 0 5.4 Nattō
Copper 0.634 0.667 Nattō
Zinc 6.72 3.03 Liver
Starch
Phosphorus 241 174 Liver
Sodium 49 7 Nattō
Vitamin A 17997 0 Liver
Vitamin E 0.01 Nattō
Vitamin D 0 Nattō
Vitamin B1 0.258 0.16 Liver
Vitamin B2 2.196 0.19 Liver
Vitamin B3 8.435 0 Liver
Vitamin B5 4.774 0.215 Liver
Vitamin B6 0.57 0.13 Liver
Vitamin B12 18.67 0 Liver
Vitamin K 23.1 Nattō
Folate 163 8 Liver
Trans Fat 0 Liver
Saturated Fat 1.41 1.591 Liver
Monounsaturated Fat 0.63 2.43 Nattō
Polyunsaturated fat 1.05 6.21 Nattō
Tryptophan 0.366 0.223 Liver
Threonine 1.107 0.813 Liver
Isoleucine 1.32 0.931 Liver
Leucine 2.319 1.509 Liver
Lysine 2.007 1.145 Liver
Methionine 0.645 0.208 Liver
Phenylalanine 1.274 0.941 Liver
Valine 1.607 1.018 Liver
Histidine 0.708 0.512 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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. 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.