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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 RAE, 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.

Infographic

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 Phosphorus +38.5%
Contains more Zinc +121.8%
Contains more Calcium +2070%
Contains more Magnesium +721.4%
Contains more Potassium +386%
Contains less Sodium -85.7%
Equal in Copper - 0.667
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Iron +108.4%
Contains more Phosphorus +38.5%
Contains more Zinc +121.8%
Contains more Calcium +2070%
Contains more Magnesium +721.4%
Contains more Potassium +386%
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 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 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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%
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.
Liver Nattō
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 Liver Nattō Opinion
Net carbs 3.76g 7.28g Nattō
Protein 26.02g 19.4g Liver
Fats 4.4g 11g Nattō
Carbs 3.76g 12.68g Nattō
Calories 165kcal 211kcal Nattō
Starch g g
Fructose g g
Sugar g 4.89g Liver
Fiber 0g 5.4g Nattō
Calcium 10mg 217mg Nattō
Iron 17.92mg 8.6mg Liver
Magnesium 14mg 115mg Nattō
Phosphorus 241mg 174mg Liver
Potassium 150mg 729mg Nattō
Sodium 49mg 7mg Nattō
Zinc 6.72mg 3.03mg Liver
Copper 0.634mg 0.667mg Nattō
Vitamin A 17997IU 0IU Liver
Vitamin E mg 0.01mg Nattō
Vitamin D IU 0IU Nattō
Vitamin D µg 0µg Nattō
Vitamin C 23.6mg 13mg Liver
Vitamin B1 0.258mg 0.16mg Liver
Vitamin B2 2.196mg 0.19mg Liver
Vitamin B3 8.435mg 0mg Liver
Vitamin B5 4.774mg 0.215mg Liver
Vitamin B6 0.57mg 0.13mg Liver
Folate 163µg 8µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K µg 23.1µg Nattō
Tryptophan 0.366mg 0.223mg Liver
Threonine 1.107mg 0.813mg Liver
Isoleucine 1.32mg 0.931mg Liver
Leucine 2.319mg 1.509mg Liver
Lysine 2.007mg 1.145mg Liver
Methionine 0.645mg 0.208mg Liver
Phenylalanine 1.274mg 0.941mg Liver
Valine 1.607mg 1.018mg Liver
Histidine 0.708mg 0.512mg Liver
Cholesterol 355mg 0mg Nattō
Trans Fat g 0g Liver
Saturated Fat 1.41g 1.591g Liver
Monounsaturated Fat 0.63g 2.43g Nattō
Polyunsaturated fat 1.05g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Nattō
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
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

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. 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.