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  6. Cod vs. Nattō

Cod vs. Nattō — In-Depth Nutrition Comparison

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How are cod and nattō different?

  • Cod is richer in vitamin B5, selenium, and vitamin B12, while nattō is higher in iron, copper, manganese, zinc, fiber, calcium, and magnesium.
  • Cod covers your daily need for vitamin B5, 3056% more than nattō.
  • Nattō has a higher glycemic index (56) than cod (0).

Fish, cod, Atlantic, raw and Natto types were used in this article.

Infographic

Cod 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.
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Nattō
Nattō
8
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 PhosphorusPhosphorus +16.7%
Contains more SeleniumSelenium +276.1%
Contains more MagnesiumMagnesium +259.4%
Contains more CalciumCalcium +1256.3%
Contains more PotassiumPotassium +76.5%
Contains more IronIron +2163.2%
Contains more CopperCopper +2282.1%
Contains more ZincZinc +573.3%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +10086.7%

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.
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Nattō
Nattō
5
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +6300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +71062.8%
Contains more Vitamin B6Vitamin B6 +88.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +14.4%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin KVitamin K +23000%
Contains more FolateFolate +14.3%

All nutrients comparison - raw data values

Nutrient Cod Nattō DV% diff.
Vitamin B5 153mg 0.215mg 3056%
Iron 0.38mg 8.6mg 103%
Copper 0.028mg 0.667mg 71%
Manganese 0.015mg 1.528mg 66%
Selenium 33.1µg 8.8µg 44%
Polyunsaturated fat 0.231g 6.21g 40%
Vitamin B12 0.91µg 0µg 38%
Zinc 0.45mg 3.03mg 23%
Fiber 0g 5.4g 22%
Calcium 16mg 217mg 20%
Magnesium 32mg 115mg 20%
Vitamin K 0.1µg 23.1µg 19%
Fats 0.67g 11g 16%
Cholesterol 43mg 0mg 14%
Vitamin C 1mg 13mg 13%
Vitamin B3 2.063mg 0mg 13%
Vitamin B2 0.065mg 0.19mg 10%
Potassium 413mg 729mg 9%
Vitamin B6 0.245mg 0.13mg 9%
Saturated fat 0.131g 1.591g 7%
Vitamin B1 0.076mg 0.16mg 7%
Monounsaturated fat 0.094g 2.43g 6%
Calories 82kcal 211kcal 6%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin E 0.64mg 0.01mg 4%
Phosphorus 203mg 174mg 4%
Carbs 0g 12.68g 4%
Protein 17.81g 19.4g 3%
Sodium 54mg 7mg 2%
Vitamin A 12µg 0µg 1%
Choline 65.2mg 57mg 1%
Net carbs 0g 7.28g N/A
Sugar 0g 4.89g N/A
Folate 7µg 8µg 0%
Tryptophan 0.199mg 0.223mg 0%
Threonine 0.781mg 0.813mg 0%
Isoleucine 0.821mg 0.931mg 0%
Leucine 1.447mg 1.509mg 0%
Lysine 1.635mg 1.145mg 0%
Methionine 0.527mg 0.208mg 0%
Phenylalanine 0.695mg 0.941mg 0%
Valine 0.917mg 1.018mg 0%
Histidine 0.524mg 0.512mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Nattō
Nattō
4
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 +47.6%
Contains more FatsFats +1541.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +533.3%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 -91.8%
Contains more Mono. FatMonounsaturated fat +2485.1%
Contains more Poly. FatPolyunsaturated fat +2588.3%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.