Nattō vs. Mackerel — In-Depth Nutrition Comparison
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Summary of differences between nattō and mackerel
- Nattō has more iron, copper, and fiber, while mackerel has more vitamin B12, vitamin D, selenium, and vitamin B6.
- Mackerel covers your daily need for vitamin B12, 500% more than nattō.
- The amount of saturated fat in nattō is lower.
- Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of nattō is 56.
These are the specific foods used in this comparison Natto and Fish, mackerel, salted.
Infographic
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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 MagnesiumMagnesium | +91.7% |
| Contains more CalciumCalcium | +228.8% |
| Contains more PotassiumPotassium | +40.2% |
| Contains more IronIron | +514.3% |
| Contains more CopperCopper | +567% |
| Contains more ZincZinc | +175.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more PhosphorusPhosphorus | +46% |
| Contains more SeleniumSelenium | +734.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +196.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +23700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +215.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +87.5% |
| Contains more CholineCholine | +78.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Sodium | 7mg | 4450mg | 193% |
| Vitamin D | 0IU | 1006IU | 126% |
| Vitamin D | 0µg | 25.2µg | 126% |
| Selenium | 8.8µg | 73.4µg | 117% |
| Iron | 8.6mg | 1.4mg | 90% |
| Manganese | 1.528mg | 66% | |
| Copper | 0.667mg | 0.1mg | 63% |
| Cholesterol | 0mg | 95mg | 32% |
| Saturated fat | 1.591g | 7.148g | 25% |
| Vitamin B6 | 0.13mg | 0.41mg | 22% |
| Fiber | 5.4g | 0g | 22% |
| Fats | 11g | 25.1g | 22% |
| Vitamin B3 | 0mg | 3.3mg | 21% |
| Zinc | 3.03mg | 1.1mg | 18% |
| Vitamin E | 0.01mg | 2.38mg | 16% |
| Calcium | 217mg | 66mg | 15% |
| Monounsaturated fat | 2.43g | 8.32g | 15% |
| Vitamin C | 13mg | 0mg | 14% |
| Magnesium | 115mg | 60mg | 13% |
| Vitamin K | 23.1µg | 7.8µg | 13% |
| Vitamin B1 | 0.16mg | 0.02mg | 12% |
| Phosphorus | 174mg | 254mg | 11% |
| Choline | 57mg | 101.6mg | 8% |
| Potassium | 729mg | 520mg | 6% |
| Calories | 211kcal | 305kcal | 5% |
| Vitamin A | 0µg | 47µg | 5% |
| Vitamin B5 | 0.215mg | 4% | |
| Carbs | 12.68g | 0g | 4% |
| Protein | 19.4g | 18.5g | 2% |
| Folate | 8µg | 15µg | 2% |
| Net carbs | 7.28g | 0g | N/A |
| Sugar | 4.89g | 0g | N/A |
| Vitamin B2 | 0.19mg | 0.19mg | 0% |
| Polyunsaturated fat | 6.21g | 6.21g | 0% |
| Tryptophan | 0.223mg | 0% | |
| Threonine | 0.813mg | 0% | |
| Isoleucine | 0.931mg | 0% | |
| Leucine | 1.509mg | 0% | |
| Lysine | 1.145mg | 0% | |
| Methionine | 0.208mg | 0% | |
| Phenylalanine | 0.941mg | 0% | |
| Valine | 1.018mg | 0% | |
| Histidine | 0.512mg | 0% | |
| Omega-3 - EPA | 0g | 1.619g | N/A |
| Omega-3 - DHA | 0g | 2.965g | N/A |
| Omega-3 - DPA | 0g | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +28% |
| Contains more FatsFats | +128.2% |
| Contains more OtherOther | +605.3% |
~equal in
Protein
~18.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.7% |
| Contains more Mono. FatMonounsaturated fat | +242.4% |
~equal in
Polyunsaturated fat
~6.21g