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  6. Salmon raw vs. Nattō

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 from Salmon raw is 133% higher.

Fish, salmon, Atlantic, wild, raw and Natto are the varieties used in this article.

Infographic

Salmon raw 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.
Salmon raw
Salmon raw
2
:
8
Nattō
Nattō
Contains more Phosphorus +14.9%
Contains more Selenium +314.8%
Contains more Calcium +1708.3%
Contains more Iron +975%
Contains more Magnesium +296.6%
Contains more Potassium +48.8%
Contains less Sodium -84.1%
Contains more Zinc +373.4%
Contains more Copper +166.8%
Contains more Manganese +9450%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Phosphorus +14.9%
Contains more Selenium +314.8%
Contains more Calcium +1708.3%
Contains more Iron +975%
Contains more Magnesium +296.6%
Contains more Potassium +48.8%
Contains less Sodium -84.1%
Contains more Zinc +373.4%
Contains more Copper +166.8%
Contains more Manganese +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.
Salmon raw
Salmon raw
8
:
4
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41.3%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +674%
Contains more Vitamin B6 +529.2%
Contains more Folate +212.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Nattō
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 B1 +41.3%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +674%
Contains more Vitamin B6 +529.2%
Contains more Folate +212.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Nattō
Nattō
Contains more Water +24.5%
Contains more Other +180%
Contains more Fats +73.5%
Contains more Carbs +∞%
Equal in Protein - 19.4
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Nattō
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 Water +24.5%
Contains more Other +180%
Contains more Fats +73.5%
Contains more Carbs +∞%
Equal in Protein - 19.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
1
:
2
Nattō
Nattō
Contains less Saturated Fat -38.3%
Contains more Monounsaturated Fat +15.5%
Contains more Polyunsaturated fat +144.6%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -38.3%
Contains more Monounsaturated Fat +15.5%
Contains more Polyunsaturated fat +144.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Nattō
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Salmon raw Nattō Opinion
Net carbs 0g 7.28g Nattō
Protein 19.84g 19.4g Salmon raw
Fats 6.34g 11g Nattō
Carbs 0g 12.68g Nattō
Calories 142kcal 211kcal Nattō
Sugar 4.89g Salmon raw
Fiber 0g 5.4g Nattō
Calcium 12mg 217mg Nattō
Iron 0.8mg 8.6mg Nattō
Magnesium 29mg 115mg Nattō
Phosphorus 200mg 174mg Salmon raw
Potassium 490mg 729mg Nattō
Sodium 44mg 7mg Nattō
Zinc 0.64mg 3.03mg Nattō
Copper 0.25mg 0.667mg Nattō
Manganese 0.016mg 1.528mg Nattō
Selenium 36.5µg 8.8µg Salmon raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 0.01mg Nattō
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.226mg 0.16mg Salmon raw
Vitamin B2 0.38mg 0.19mg Salmon raw
Vitamin B3 7.86mg 0mg Salmon raw
Vitamin B5 1.664mg 0.215mg Salmon raw
Vitamin B6 0.818mg 0.13mg Salmon raw
Folate 25µg 8µg Salmon raw
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 23.1µg Nattō
Tryptophan 0.222mg 0.223mg Nattō
Threonine 0.87mg 0.813mg Salmon raw
Isoleucine 0.914mg 0.931mg Nattō
Leucine 1.613mg 1.509mg Salmon raw
Lysine 1.822mg 1.145mg Salmon raw
Methionine 0.587mg 0.208mg Salmon raw
Phenylalanine 0.775mg 0.941mg Nattō
Valine 1.022mg 1.018mg Salmon raw
Histidine 0.584mg 0.512mg Salmon raw
Cholesterol 55mg 0mg Nattō
Saturated Fat 0.981g 1.591g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 2.43g Nattō
Polyunsaturated fat 2.539g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
20%
Nattō
Minerals Daily Need Coverage Score
49%
Salmon raw
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.61g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $10.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.