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