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  6. Liver vs. Nattō

Liver vs. Nattō — In-Depth Nutrition Comparison

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The main differences between liver and nattō

  • Liver has more vitamin B12, vitamin A, vitamin B2, iron, selenium, vitamin B5, vitamin B3, and folate; however, nattō has more manganese.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Nattō is lower in cholesterol.
  • Nattō has a higher glycemic index than liver.

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

Infographic

Liver vs Nattō infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Liver
Liver
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Nattō
Nattō
5
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 IronIron +108.4%
Contains more ZincZinc +121.8%
Contains more PhosphorusPhosphorus +38.5%
Contains more SeleniumSelenium +667%
Contains more MagnesiumMagnesium +721.4%
Contains more CalciumCalcium +2070%
Contains more PotassiumPotassium +386%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +409.3%
~equal in Copper ~0.667mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Liver
Liver
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Nattō
Nattō
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin CVitamin C +81.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +1055.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +2120.5%
Contains more Vitamin B6Vitamin B6 +338.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1937.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Nattō DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Vitamin B2 2.196mg 0.19mg 154%
Cholesterol 355mg 0mg 118%
Iron 17.92mg 8.6mg 117%
Selenium 67.5µg 8.8µg 107%
Vitamin B5 4.774mg 0.215mg 91%
Manganese 0.3mg 1.528mg 53%
Vitamin B3 8.435mg 0mg 53%
Folate 163µg 8µg 39%
Zinc 6.72mg 3.03mg 34%
Vitamin B6 0.57mg 0.13mg 34%
Polyunsaturated fat 1.05g 6.21g 34%
Magnesium 14mg 115mg 24%
Fiber 0g 5.4g 22%
Calcium 10mg 217mg 21%
Vitamin K 23.1µg 19%
Potassium 150mg 729mg 17%
Protein 26.02g 19.4g 13%
Vitamin C 23.6mg 13mg 12%
Fats 4.4g 11g 10%
Phosphorus 241mg 174mg 10%
Choline 57mg 10%
Vitamin B1 0.258mg 0.16mg 8%
Monounsaturated fat 0.63g 2.43g 5%
Copper 0.634mg 0.667mg 4%
Carbs 3.76g 12.68g 3%
Calories 165kcal 211kcal 2%
Sodium 49mg 7mg 2%
Saturated fat 1.41g 1.591g 1%
Protein per 100 calories 16g 9.2g N/A
Calories per 10 g protein 63kcal 109kcal N/A
Weight per 100 calories 61g 47g N/A
Unsaturated / Saturated Fat ratio 1.2 5.4 N/A
Net carbs 3.76g 7.28g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.366mg 0.223mg 0%
Threonine 1.107mg 0.813mg 0%
Isoleucine 1.32mg 0.931mg 0%
Leucine 2.319mg 1.509mg 0%
Lysine 2.007mg 1.145mg 0%
Methionine 0.645mg 0.208mg 0%
Phenylalanine 1.274mg 0.941mg 0%
Valine 1.607mg 1.018mg 0%
Histidine 0.708mg 0.512mg 0%
Omega-3 (DHA) 0.03g 0g N/A
Omega-3 (DPA) 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Nattō
Nattō
2
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 ProteinProtein +34.1%
Contains more WaterWater +16.9%
Contains more FatsFats +150%
Contains more CarbsCarbs +237.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -11.4%
Contains more Mono. FatMonounsaturated fat +285.7%
Contains more Poly. FatPolyunsaturated fat +491.4%

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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. 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.