Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Garlic powder
  5. Compare
  6. Garlic powder vs. Nattō

Garlic powder vs. Nattō — In-Depth Nutrition Comparison

Compare

Summary of differences between garlic powder and nattō

  • Garlic powder has more vitamin B6, phosphorus, selenium, vitamin B1, and fiber, while nattō has more iron, manganese, vitamin K, copper, and calcium.
  • Garlic powder covers your daily need for vitamin B6, 117% more than nattō.
  • Garlic powder contains 3 times more vitamin B1 than nattō. While garlic powder contains 0.435mg of vitamin B1, nattō contains only 0.16mg.
  • Garlic powder has a lower glycemic index. The glycemic index of garlic powder is 5, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Spices, garlic powder and Natto.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Nattō
Nattō
6
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 PotassiumPotassium +63.6%
Contains more PhosphorusPhosphorus +137.9%
Contains more SeleniumSelenium +171.6%
Contains more MagnesiumMagnesium +49.4%
Contains more CalciumCalcium +174.7%
Contains more IronIron +52.2%
Contains more CopperCopper +25.1%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +56.1%
~equal in Zinc ~3.03mg

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Nattō
Nattō
3
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 EVitamin E +6600%
Contains more Vitamin B1Vitamin B1 +171.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +245.6%
Contains more Vitamin B6Vitamin B6 +1172.3%
Contains more FolateFolate +487.5%
Contains more CholineCholine +18.4%
Contains more Vitamin CVitamin C +983.3%
Contains more Vitamin B2Vitamin B2 +34.8%
Contains more Vitamin KVitamin K +5675%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Nattō DV% diff.
Vitamin B6 1.654mg 0.13mg 117%
Polyunsaturated fat 0.178g 6.21g 40%
Iron 5.65mg 8.6mg 37%
Phosphorus 414mg 174mg 34%
Selenium 23.9µg 8.8µg 27%
Manganese 0.979mg 1.528mg 24%
Vitamin B1 0.435mg 0.16mg 23%
Carbs 72.73g 12.68g 20%
Vitamin K 0.4µg 23.1µg 19%
Fats 0.73g 11g 16%
Copper 0.533mg 0.667mg 15%
Calcium 79mg 217mg 14%
Potassium 1193mg 729mg 14%
Fiber 9g 5.4g 14%
Vitamin C 1.2mg 13mg 13%
Vitamin B5 0.743mg 0.215mg 11%
Folate 47µg 8µg 10%
Magnesium 77mg 115mg 9%
Calories 331kcal 211kcal 6%
Saturated fat 0.249g 1.591g 6%
Monounsaturated fat 0.115g 2.43g 6%
Protein 16.55g 19.4g 6%
Vitamin B3 0.796mg 0mg 5%
Vitamin B2 0.141mg 0.19mg 4%
Vitamin E 0.67mg 0.01mg 4%
Sodium 60mg 7mg 2%
Choline 67.5mg 57mg 2%
Net carbs 63.73g 7.28g N/A
Sugar 2.43g 4.89g N/A
Zinc 2.99mg 3.03mg 0%
Tryptophan 0.121mg 0.223mg 0%
Threonine 0.374mg 0.813mg 0%
Isoleucine 0.414mg 0.931mg 0%
Leucine 0.728mg 1.509mg 0%
Lysine 0.768mg 1.145mg 0%
Methionine 0.111mg 0.208mg 0%
Phenylalanine 0.525mg 0.941mg 0%
Valine 0.667mg 1.018mg 0%
Histidine 0.263mg 0.512mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Nattō
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 CarbsCarbs +473.6%
Contains more OtherOther +86.3%
Contains more ProteinProtein +17.2%
Contains more FatsFats +1406.8%
Contains more WaterWater +753%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 -84.3%
Contains more Mono. FatMonounsaturated fat +2013%
Contains more Poly. FatPolyunsaturated fat +3388.8%

People also compare

Garlic powder
Garlic powder vs Curry powder
Curry powder
Garlic powder
Garlic powder vs Cumin
Cumin
Garlic powder
Garlic powder vs Fenugreek
Fenugreek
Nattō
Nattō vs Tofu
Tofu
Nattō
Nattō vs Miso
Miso
Nattō
Nattō vs Dashi
Dashi

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.