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Nattō vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are nattō and sockeye salmon different?

  • Nattō is higher in iron, manganese, copper, zinc, and fiber; however, sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, vitamin B6, and selenium.
  • Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.
  • Sockeye salmon has a lower glycemic index (0) than nattō (56).

Natto and Fish, salmon, sockeye, cooked, dry heat are the varieties used in this article.

Infographic

Nattō vs Sockeye salmon infographic
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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.
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +219.4%
Contains more CalciumCalcium +1872.7%
Contains more PotassiumPotassium +67.2%
Contains more IronIron +1553.8%
Contains more CopperCopper +777.6%
Contains more ZincZinc +450.9%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +11653.8%
Contains more PhosphorusPhosphorus +75.3%
Contains more SeleniumSelenium +303.4%

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
3
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +23000%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +492.6%
Contains more Vitamin B6Vitamin B6 +536.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +97.5%
~equal in Vitamin B1 ~0.157mg

All nutrients comparison - raw data values

Nutrient Nattō Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Iron 8.6mg 0.52mg 101%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Manganese 1.528mg 0.013mg 66%
Copper 0.667mg 0.076mg 66%
Vitamin B3 0mg 10.123mg 63%
Vitamin B6 0.13mg 0.827mg 54%
Selenium 8.8µg 35.5µg 49%
Polyunsaturated fat 6.21g 1.327g 33%
Zinc 3.03mg 0.55mg 23%
Fiber 5.4g 0g 22%
Calcium 217mg 11mg 21%
Vitamin B5 0.215mg 1.274mg 21%
Cholesterol 0mg 61mg 20%
Vitamin K 23.1µg 0.1µg 19%
Phosphorus 174mg 305mg 19%
Magnesium 115mg 36mg 19%
Vitamin C 13mg 0mg 14%
Protein 19.4g 26.48g 14%
Choline 57mg 112.6mg 10%
Potassium 729mg 436mg 9%
Fats 11g 5.57g 8%
Vitamin E 0.01mg 0.99mg 7%
Vitamin A 0µg 58µg 6%
Sodium 7mg 92mg 4%
Carbs 12.68g 0g 4%
Vitamin B2 0.19mg 0.246mg 4%
Saturated fat 1.591g 0.969g 3%
Calories 211kcal 156kcal 3%
Monounsaturated fat 2.43g 1.864g 1%
Net carbs 7.28g 0g N/A
Sugar 4.89g 0g N/A
Vitamin B1 0.16mg 0.157mg 0%
Folate 8µg 7µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.223mg 0.335mg 0%
Threonine 0.813mg 1.247mg 0%
Isoleucine 0.931mg 1.274mg 0%
Leucine 1.509mg 2.185mg 0%
Lysine 1.145mg 2.574mg 0%
Methionine 0.208mg 0.858mg 0%
Phenylalanine 0.941mg 1.086mg 0%
Valine 1.018mg 1.461mg 0%
Histidine 0.512mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +97.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +206.5%
Contains more ProteinProtein +36.5%
Contains more WaterWater +22.4%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +30.4%
Contains more Poly. FatPolyunsaturated fat +368%
Contains less Sat. FatSaturated fat -39.1%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.