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Nattō vs. Skipjack tuna — In-Depth Nutrition Comparison

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Summary of differences between nattō and skipjack tuna

  • Nattō has more iron, manganese, copper, fiber, and zinc, while skipjack tuna has more vitamin B3, vitamin B12, selenium, and vitamin B6.
  • Skipjack tuna covers your daily need for vitamin B3, 117% more than nattō.
  • Skipjack tuna has a lower glycemic index. The glycemic index of skipjack tuna is 0, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Natto and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Nattō vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +161.4%
Contains more CalciumCalcium +486.5%
Contains more PotassiumPotassium +39.7%
Contains more IronIron +437.5%
Contains more CopperCopper +506.4%
Contains more ZincZinc +188.6%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +7942.1%
Contains more PhosphorusPhosphorus +63.8%
Contains more SeleniumSelenium +431.8%

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
6
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +321.1%
Contains more Vitamin B2Vitamin B2 +55.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +125.6%
Contains more Vitamin B6Vitamin B6 +654.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +752.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +45.4%
Contains more WaterWater +13.2%
Contains more OtherOther +332.6%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +900%
Contains more Poly. FatPolyunsaturated fat +1440.9%
Contains less Sat. FatSaturated fat -73.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Skipjack tuna DV% diff.
Vitamin B3 0mg 18.756mg 117%
Vitamin B12 0µg 2.19µg 91%
Iron 8.6mg 1.6mg 88%
Selenium 8.8µg 46.8µg 69%
Manganese 1.528mg 0.019mg 66%
Vitamin B6 0.13mg 0.981mg 65%
Copper 0.667mg 0.11mg 62%
Polyunsaturated fat 6.21g 0.403g 39%
Fiber 5.4g 0g 22%
Cholesterol 0mg 60mg 20%
Vitamin K 23.1µg 19%
Calcium 217mg 37mg 18%
Protein 19.4g 28.21g 18%
Zinc 3.03mg 1.05mg 18%
Magnesium 115mg 44mg 17%
Phosphorus 174mg 285mg 16%
Fats 11g 1.29g 15%
Vitamin C 13mg 1mg 13%
Vitamin B1 0.16mg 0.038mg 10%
Choline 57mg 10%
Potassium 729mg 522mg 6%
Vitamin B2 0.19mg 0.122mg 5%
Saturated fat 1.591g 0.42g 5%
Monounsaturated fat 2.43g 0.243g 5%
Vitamin B5 0.215mg 0.485mg 5%
Calories 211kcal 132kcal 4%
Carbs 12.68g 0g 4%
Vitamin A 0µg 18µg 2%
Sodium 7mg 47mg 2%
Folate 8µg 10µg 1%
Net carbs 7.28g 0g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.316mg 0%
Threonine 0.813mg 1.237mg 0%
Isoleucine 0.931mg 1.3mg 0%
Leucine 1.509mg 2.293mg 0%
Lysine 1.145mg 2.59mg 0%
Methionine 0.208mg 0.835mg 0%
Phenylalanine 0.941mg 1.101mg 0%
Valine 1.018mg 1.453mg 0%
Histidine 0.512mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Skipjack tuna
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
72%
Skipjack tuna
Minerals Daily Need Coverage Score
116%
Nattō
60%
Skipjack tuna

Comparison summary

Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Skipjack tuna
Skipjack tuna is lower in Saturated fat (difference - 1.171g)
Which food is lower in glycemic index?
Skipjack tuna
Skipjack tuna is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 40mg)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $5.9)
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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.