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Nattō vs. Crab — In-Depth Nutrition Comparison

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The main differences between nattō and crab

  • Nattō has more iron, manganese, fiber, vitamin K, and magnesium; however, crab has more vitamin B12, selenium, and vitamin B3.
  • Daily need coverage for vitamin B12 for crab is 139% higher.
  • Nattō is lower in sodium.
  • Nattō has a higher glycemic index than crab.

Food types used in this article are Natto and Crustaceans, crab, blue, canned.

Infographic

Nattō vs Crab 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
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%
Crab
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more MagnesiumMagnesium +219.4%
Contains more CalciumCalcium +138.5%
Contains more PotassiumPotassium +181.5%
Contains more IronIron +1620%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1964.9%
Contains more CopperCopper +22%
Contains more ZincZinc +25.7%
Contains more PhosphorusPhosphorus +34.5%
Contains more SeleniumSelenium +387.5%

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
4
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%
Crab
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin CVitamin C +293.9%
Contains more Vitamin B1Vitamin B1 +595.7%
Contains more Vitamin B2Vitamin B2 +104.3%
Contains more Vitamin KVitamin K +7600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18300%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +363.7%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +537.5%
Contains more CholineCholine +41.9%
~equal in Vitamin D ~0µg

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
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more FatsFats +1386.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +12.4%
Contains more WaterWater +44.8%
~equal in Protein ~17.88g

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
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated fat +1783.7%
Contains more Poly. FatPolyunsaturated fat +2307%
Contains less Sat. FatSaturated fat -87.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Iron 8.6mg 0.5mg 101%
Manganese 1.528mg 0.074mg 63%
Selenium 8.8µg 42.9µg 62%
Polyunsaturated fat 6.21g 0.258g 40%
Cholesterol 0mg 97mg 32%
Sodium 7mg 563mg 24%
Fiber 5.4g 0g 22%
Vitamin K 23.1µg 0.3µg 19%
Magnesium 115mg 36mg 19%
Vitamin B3 0mg 2.747mg 17%
Fats 11g 0.74g 16%
Copper 0.667mg 0.814mg 16%
Vitamin B5 0.215mg 0.997mg 16%
Potassium 729mg 259mg 14%
Calcium 217mg 91mg 13%
Vitamin E 0.01mg 1.84mg 12%
Folate 8µg 51µg 11%
Vitamin C 13mg 3.3mg 11%
Vitamin B1 0.16mg 0.023mg 11%
Phosphorus 174mg 234mg 9%
Zinc 3.03mg 3.81mg 7%
Vitamin B2 0.19mg 0.093mg 7%
Saturated fat 1.591g 0.201g 6%
Monounsaturated fat 2.43g 0.129g 6%
Calories 211kcal 83kcal 6%
Carbs 12.68g 0g 4%
Choline 57mg 80.9mg 4%
Protein 19.4g 17.88g 3%
Vitamin B6 0.13mg 0.156mg 2%
Net carbs 7.28g 0g N/A
Sugar 4.89g 0g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.014g N/A
Tryptophan 0.223mg 0.226mg 0%
Threonine 0.813mg 0.727mg 0%
Isoleucine 0.931mg 0.776mg 0%
Leucine 1.509mg 1.307mg 0%
Lysine 1.145mg 1.386mg 0%
Methionine 0.208mg 0.452mg 0%
Phenylalanine 0.941mg 0.708mg 0%
Valine 1.018mg 0.806mg 0%
Histidine 0.512mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

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

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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
56%
Crab
Minerals Daily Need Coverage Score
116%
Nattō
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 556mg)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $9.9)
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Crab
Crab is lower in Saturated fat (difference - 1.39g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food is richer in minerals?
?
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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.