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  6. Nattō vs. Salmon raw

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 from Salmon raw is 133% higher.

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

Infographic

Nattō vs Salmon raw 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
Nattō
8
:
2
Salmon raw
Salmon raw
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%
Contains more Phosphorus +14.9%
Contains more Selenium +314.8%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
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%
Contains more Phosphorus +14.9%
Contains more Selenium +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.
Nattō
Nattō
4
:
8
Salmon raw
Salmon raw
Contains more Vitamin C +∞%
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 +∞%
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%
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%
Contains more Vitamin C +∞%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
:
3
Salmon raw
Salmon raw
Contains more Fats +73.5%
Contains more Carbs +∞%
Contains more Water +24.5%
Contains more Other +180%
Equal in Protein - 19.84
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
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
Contains more Fats +73.5%
Contains more Carbs +∞%
Contains more Water +24.5%
Contains more Other +180%
Equal in Protein - 19.84

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Salmon raw
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
20%
Nattō
83%
Salmon raw
Minerals Daily Need Coverage Score
116%
Nattō
49%
Salmon raw

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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.