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  6. Nattō vs. Smoked salmon

Nattō vs. Smoked salmon — In-Depth Nutrition Comparison

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Significant differences between nattō and smoked salmon

  • Nattō has more iron, manganese, copper, zinc, and magnesium; however, smoked salmon is richer in vitamin B12, vitamin D, selenium, and vitamin B3.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than nattō.
  • Smoked salmon has 90 times less manganese than nattō. Nattō has 1.528mg of manganese, while smoked salmon has 0.017mg.
  • Nattō contains less sodium.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of smoked salmon is 0.

Specific food types used in this comparison are Natto and Fish, salmon, chinook, smoked.

Infographic

Nattō vs Smoked salmon 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
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +538.9%
Contains more CalciumCalcium +1872.7%
Contains more PotassiumPotassium +316.6%
Contains more IronIron +911.8%
Contains more CopperCopper +190%
Contains more ZincZinc +877.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +8888.2%
Contains more SeleniumSelenium +268.2%
~equal in Phosphorus ~164mg

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
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +595.7%
Contains more Vitamin B2Vitamin B2 +88.1%
Contains more Vitamin KVitamin K +23000%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +304.7%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +56.1%

All nutrients comparison - raw data values

Nutrient Nattō Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Iron 8.6mg 0.85mg 97%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Manganese 1.528mg 0.017mg 66%
Copper 0.667mg 0.23mg 49%
Selenium 8.8µg 32.4µg 43%
Polyunsaturated fat 6.21g 0.995g 35%
Vitamin B3 0mg 4.72mg 30%
Sodium 7mg 672mg 29%
Zinc 3.03mg 0.31mg 25%
Magnesium 115mg 18mg 23%
Fiber 5.4g 0g 22%
Calcium 217mg 11mg 21%
Vitamin K 23.1µg 0.1µg 19%
Potassium 729mg 175mg 16%
Vitamin C 13mg 0mg 14%
Vitamin B5 0.215mg 0.87mg 13%
Vitamin B1 0.16mg 0.023mg 11%
Vitamin B6 0.13mg 0.278mg 11%
Fats 11g 4.32g 10%
Vitamin E 0.01mg 1.35mg 9%
Cholesterol 0mg 23mg 8%
Vitamin B2 0.19mg 0.101mg 7%
Choline 57mg 89mg 6%
Calories 211kcal 117kcal 5%
Carbs 12.68g 0g 4%
Vitamin A 0µg 26µg 3%
Saturated fat 1.591g 0.929g 3%
Protein 19.4g 18.28g 2%
Folate 8µg 2µg 2%
Phosphorus 174mg 164mg 1%
Monounsaturated fat 2.43g 2.023g 1%
Net carbs 7.28g 0g N/A
Sugar 4.89g 0g N/A
Tryptophan 0.223mg 0.205mg 0%
Threonine 0.813mg 0.801mg 0%
Isoleucine 0.931mg 0.842mg 0%
Leucine 1.509mg 1.486mg 0%
Lysine 1.145mg 1.679mg 0%
Methionine 0.208mg 0.541mg 0%
Phenylalanine 0.941mg 0.714mg 0%
Valine 1.018mg 0.942mg 0%
Histidine 0.512mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +154.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.9%
Contains more OtherOther +184.2%
~equal in Protein ~18.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +20.1%
Contains more Poly. FatPolyunsaturated fat +524.1%
Contains less Sat. FatSaturated fat -41.6%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.