Nattō vs. Swordfish — In-Depth Nutrition Comparison
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The main differences between nattō and swordfish
- Nattō has more iron, copper, manganese, and fiber; however, swordfish has more vitamin D, selenium, vitamin B12, vitamin B3, and vitamin B6.
- Daily need coverage for vitamin D for swordfish is 111% higher.
- Nattō has a higher glycemic index than swordfish.
Food types used in this article are Natto and Fish, swordfish, cooked, dry heat.
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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.
| Contains more MagnesiumMagnesium | +228.6% |
| Contains more CalciumCalcium | +3516.7% |
| Contains more PotassiumPotassium | +46.1% |
| Contains more IronIron | +1811.1% |
| Contains more CopperCopper | +1350% |
| Contains more ZincZinc | +288.5% |
| Contains less SodiumSodium | -92.8% |
| Contains more ManganeseManganese | +11653.8% |
| Contains more PhosphorusPhosphorus | +74.7% |
| Contains more SeleniumSelenium | +678.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +79.8% |
| Contains more Vitamin B2Vitamin B2 | +201.6% |
| Contains more Vitamin KVitamin K | +23000% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +24000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +94% |
| Contains more Vitamin B6Vitamin B6 | +373.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +36% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 8.8µg | 68.5µg | 109% |
| Iron | 8.6mg | 0.45mg | 102% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Copper | 0.667mg | 0.046mg | 69% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Manganese | 1.528mg | 0.013mg | 66% |
| Vitamin B3 | 0mg | 9.254mg | 58% |
| Vitamin B6 | 0.13mg | 0.615mg | 37% |
| Polyunsaturated fat | 6.21g | 1.368g | 32% |
| Cholesterol | 0mg | 78mg | 26% |
| Fiber | 5.4g | 0g | 22% |
| Calcium | 217mg | 6mg | 21% |
| Zinc | 3.03mg | 0.78mg | 20% |
| Phosphorus | 174mg | 304mg | 19% |
| Vitamin K | 23.1µg | 0.1µg | 19% |
| Magnesium | 115mg | 35mg | 19% |
| Vitamin E | 0.01mg | 2.41mg | 16% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin B2 | 0.19mg | 0.063mg | 10% |
| Protein | 19.4g | 23.45g | 8% |
| Potassium | 729mg | 499mg | 7% |
| Vitamin B1 | 0.16mg | 0.089mg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Fats | 11g | 7.93g | 5% |
| Choline | 57mg | 77.5mg | 4% |
| Sodium | 7mg | 97mg | 4% |
| Carbs | 12.68g | 0g | 4% |
| Vitamin B5 | 0.215mg | 0.417mg | 4% |
| Monounsaturated fat | 2.43g | 3.544g | 3% |
| Calories | 211kcal | 172kcal | 2% |
| Folate | 8µg | 2µg | 2% |
| Saturated fat | 1.591g | 1.911g | 1% |
| Net carbs | 7.28g | 0g | N/A |
| Sugar | 4.89g | 0g | N/A |
| Trans fat | 0g | 0.056g | N/A |
| Tryptophan | 0.223mg | 0.265mg | 0% |
| Threonine | 0.813mg | 1.035mg | 0% |
| Isoleucine | 0.931mg | 1.088mg | 0% |
| Leucine | 1.509mg | 1.919mg | 0% |
| Lysine | 1.145mg | 2.168mg | 0% |
| Methionine | 0.208mg | 0.699mg | 0% |
| Phenylalanine | 0.941mg | 0.922mg | 0% |
| Valine | 1.018mg | 1.216mg | 0% |
| Histidine | 0.512mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +38.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +427.8% |
| Contains more ProteinProtein | +20.9% |
| Contains more WaterWater | +24.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.7% |
| Contains more Poly. FatPolyunsaturated fat | +353.9% |
| Contains more Mono. FatMonounsaturated fat | +45.8% |
