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Nattō vs. Cod — In-Depth Nutrition Comparison

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How are nattō and cod different?

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

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

Infographic

Nattō vs Cod 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.
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%
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%
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%
Contains more PhosphorusPhosphorus +16.7%
Contains more SeleniumSelenium +276.1%

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.
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +2485.1%
Contains more Poly. FatPolyunsaturated fat +2588.3%
Contains less Sat. FatSaturated fat -91.8%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Nattō
731%
Cod
Minerals Daily Need Coverage Score
116%
Nattō
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 47mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 1.46g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 56)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.8)
Which food is richer in vitamins?
?
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

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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.