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Nattō vs. Shark raw — In-Depth Nutrition Comparison

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How are nattō and shark raw different?

  • Nattō is richer in iron, copper, manganese, zinc, fiber, and vitamin K, while shark raw is higher in vitamin B12, selenium, vitamin B6, and vitamin B3.
  • Nattō covers your daily need for iron, 97% more than shark raw.
  • Nattō has a higher glycemic index (56) than shark raw (0).

Natto and Fish, shark, mixed species, raw types were used in this article.

Infographic

Nattō vs Shark 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more MagnesiumMagnesium +134.7%
Contains more CalciumCalcium +538.2%
Contains more PotassiumPotassium +355.6%
Contains more IronIron +923.8%
Contains more CopperCopper +1921.2%
Contains more ZincZinc +604.7%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +10086.7%
Contains more PhosphorusPhosphorus +20.7%
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.
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%
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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B2Vitamin B2 +206.5%
Contains more Vitamin KVitamin K +23000%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +223.3%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +14%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more FatsFats +143.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +104.3%
Contains more WaterWater +33.7%
~equal in Protein ~20.98g

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +34.4%
Contains more Poly. FatPolyunsaturated fat +419.7%
Contains less Sat. FatSaturated fat -41.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Shark raw DV% diff.
Iron 8.6mg 0.84mg 97%
Copper 0.667mg 0.033mg 70%
Manganese 1.528mg 0.015mg 66%
Vitamin B12 0µg 1.49µg 62%
Selenium 8.8µg 36.5µg 50%
Polyunsaturated fat 6.21g 1.195g 33%
Zinc 3.03mg 0.43mg 24%
Fiber 5.4g 0g 22%
Vitamin B6 0.13mg 0.4mg 21%
Vitamin K 23.1µg 0.1µg 19%
Calcium 217mg 34mg 18%
Vitamin B3 0mg 2.938mg 18%
Potassium 729mg 160mg 17%
Cholesterol 0mg 51mg 17%
Magnesium 115mg 49mg 16%
Vitamin C 13mg 0mg 14%
Vitamin B5 0.215mg 0.695mg 10%
Vitamin B2 0.19mg 0.062mg 10%
Fats 11g 4.51g 10%
Vitamin B1 0.16mg 0.042mg 10%
Vitamin A 0µg 70µg 8%
Vitamin E 0.01mg 1mg 7%
Phosphorus 174mg 210mg 5%
Calories 211kcal 130kcal 4%
Carbs 12.68g 0g 4%
Protein 19.4g 20.98g 3%
Vitamin D 0µg 0.6µg 3%
Sodium 7mg 79mg 3%
Vitamin D 0IU 24IU 3%
Saturated fat 1.591g 0.925g 3%
Monounsaturated fat 2.43g 1.808g 2%
Folate 8µg 3µg 1%
Choline 57mg 65mg 1%
Net carbs 7.28g 0g N/A
Sugar 4.89g 0g N/A
Tryptophan 0.223mg 0.235mg 0%
Threonine 0.813mg 0.92mg 0%
Isoleucine 0.931mg 0.967mg 0%
Leucine 1.509mg 1.705mg 0%
Lysine 1.145mg 1.926mg 0%
Methionine 0.208mg 0.621mg 0%
Phenylalanine 0.941mg 0.819mg 0%
Valine 1.018mg 1.081mg 0%
Histidine 0.512mg 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Shark raw
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
38%
Shark raw
Minerals Daily Need Coverage Score
116%
Nattō
41%
Shark raw

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 0.666g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $2.1)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 72mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.