Salmon raw vs. Nattō — In-Depth Nutrition Comparison
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How are salmon raw and nattō different?
- Salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B3, and vitamin B5; however, nattō is richer in iron, manganese, copper, zinc, and fiber.
- Daily need coverage for vitamin B12 for salmon raw is 133% higher.
- Salmon raw has a lower glycemic index (0) than nattō (56).
Fish, salmon, Atlantic, wild, raw and Natto are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PhosphorusPhosphorus | +14.9% |
| Contains more SeleniumSelenium | +314.8% |
| Contains more MagnesiumMagnesium | +296.6% |
| Contains more CalciumCalcium | +1708.3% |
| Contains more PotassiumPotassium | +48.8% |
| Contains more IronIron | +975% |
| Contains more CopperCopper | +166.8% |
| Contains more ZincZinc | +373.4% |
| Contains less SodiumSodium | -84.1% |
| Contains more ManganeseManganese | +9450% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +41.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +674% |
| Contains more Vitamin B6Vitamin B6 | +529.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +212.5% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 3.18µg | 0µg | 133% |
| Iron | 0.8mg | 8.6mg | 98% |
| Manganese | 0.016mg | 1.528mg | 66% |
| Vitamin B6 | 0.818mg | 0.13mg | 53% |
| Selenium | 36.5µg | 8.8µg | 50% |
| Vitamin B3 | 7.86mg | 0mg | 49% |
| Copper | 0.25mg | 0.667mg | 46% |
| Vitamin B5 | 1.664mg | 0.215mg | 29% |
| Polyunsaturated fat | 2.539g | 6.21g | 24% |
| Zinc | 0.64mg | 3.03mg | 22% |
| Fiber | 0g | 5.4g | 22% |
| Calcium | 12mg | 217mg | 21% |
| Magnesium | 29mg | 115mg | 20% |
| Vitamin K | 23.1µg | 19% | |
| Cholesterol | 55mg | 0mg | 18% |
| Vitamin B2 | 0.38mg | 0.19mg | 15% |
| Vitamin C | 0mg | 13mg | 14% |
| Choline | 57mg | 10% | |
| Potassium | 490mg | 729mg | 7% |
| Fats | 6.34g | 11g | 7% |
| Vitamin B1 | 0.226mg | 0.16mg | 6% |
| Phosphorus | 200mg | 174mg | 4% |
| Folate | 25µg | 8µg | 4% |
| Carbs | 0g | 12.68g | 4% |
| Saturated fat | 0.981g | 1.591g | 3% |
| Calories | 142kcal | 211kcal | 3% |
| Sodium | 44mg | 7mg | 2% |
| Protein | 19.84g | 19.4g | 1% |
| Vitamin A | 12µg | 0µg | 1% |
| Monounsaturated fat | 2.103g | 2.43g | 1% |
| Net carbs | 0g | 7.28g | N/A |
| Sugar | 4.89g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.222mg | 0.223mg | 0% |
| Threonine | 0.87mg | 0.813mg | 0% |
| Isoleucine | 0.914mg | 0.931mg | 0% |
| Leucine | 1.613mg | 1.509mg | 0% |
| Lysine | 1.822mg | 1.145mg | 0% |
| Methionine | 0.587mg | 0.208mg | 0% |
| Phenylalanine | 0.775mg | 0.941mg | 0% |
| Valine | 1.022mg | 1.018mg | 0% |
| Histidine | 0.584mg | 0.512mg | 0% |
| Omega-3 - EPA | 0.321g | 0g | N/A |
| Omega-3 - DHA | 1.115g | 0g | N/A |
| Omega-3 - DPA | 0.287g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
| Contains more WaterWater | +24.5% |
| Contains more OtherOther | +180% |
| Contains more FatsFats | +73.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~19.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
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 | -38.3% |
| Contains more Mono. FatMonounsaturated fat | +15.5% |
| Contains more Poly. FatPolyunsaturated fat | +144.6% |