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  6. Nattō vs. Tuna salad

Nattō vs. Tuna salad — In-Depth Nutrition Comparison

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Differences between nattō and tuna salad

  • Nattō has more iron, manganese, copper, magnesium, zinc, fiber, and calcium, while tuna salad has more selenium, vitamin B12, and vitamin B3.
  • Nattō's daily need coverage for iron is 95% higher.

The food types used in this comparison are Natto and Fish, tuna salad.

Infographic

Nattō vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +505.3%
Contains more CalciumCalcium +1176.5%
Contains more PotassiumPotassium +309.6%
Contains more IronIron +760%
Contains more CopperCopper +360%
Contains more ZincZinc +441.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +3720%
Contains more SeleniumSelenium +368.2%
~equal in Phosphorus ~178mg

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
7
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +490.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +416.1%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~8µg

All nutrients comparison - raw data values

Nutrient Nattō Tuna salad DV% diff.
Iron 8.6mg 1mg 95%
Manganese 1.528mg 0.04mg 65%
Selenium 8.8µg 41.2µg 59%
Copper 0.667mg 0.145mg 58%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0mg 6.7mg 42%
Magnesium 115mg 19mg 23%
Zinc 3.03mg 0.56mg 22%
Fiber 5.4g 0g 22%
Calcium 217mg 17mg 20%
Vitamin K 23.1µg 19%
Sodium 7mg 402mg 17%
Potassium 729mg 178mg 16%
Polyunsaturated fat 6.21g 4.122g 14%
Vitamin C 13mg 2.2mg 12%
Vitamin B1 0.16mg 0.031mg 11%
Choline 57mg 10%
Vitamin B2 0.19mg 0.07mg 9%
Protein 19.4g 16.04g 7%
Vitamin B6 0.13mg 0.081mg 4%
Cholesterol 0mg 13mg 4%
Vitamin A 0µg 24µg 3%
Fats 11g 9.26g 3%
Monounsaturated fat 2.43g 2.887g 1%
Calories 211kcal 187kcal 1%
Vitamin B5 0.215mg 0.26mg 1%
Phosphorus 174mg 178mg 1%
Carbs 12.68g 9.41g 1%
Net carbs 7.28g 9.41g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Folate 8µg 8µg 0%
Saturated fat 1.591g 1.544g 0%
Tryptophan 0.223mg 0.18mg 0%
Threonine 0.813mg 0.701mg 0%
Isoleucine 0.931mg 0.739mg 0%
Leucine 1.509mg 1.293mg 0%
Lysine 1.145mg 1.457mg 0%
Methionine 0.208mg 0.47mg 0%
Phenylalanine 0.941mg 0.626mg 0%
Valine 1.018mg 0.824mg 0%
Histidine 0.512mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +20.9%
Contains more FatsFats +18.8%
Contains more CarbsCarbs +34.8%
Contains more WaterWater +14.8%
Contains more OtherOther +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
1
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Poly. FatPolyunsaturated fat +50.7%
Contains more Mono. FatMonounsaturated fat +18.8%
~equal in Saturated fat ~1.544g

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.