Roe vs. Nattō — In-Depth Nutrition Comparison
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Significant differences between roe and nattō
- Roe has more vitamin B12, selenium, vitamin B2, and phosphorus; however, nattō is richer in iron, manganese, copper, fiber, and magnesium.
- Roe covers your daily vitamin B12 needs 481% more than nattō.
- Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of roe is 27.
Specific food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Natto.
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.
| Contains more PhosphorusPhosphorus | +196% |
| Contains more SeleniumSelenium | +487.5% |
| Contains more MagnesiumMagnesium | +342.3% |
| Contains more CalciumCalcium | +675% |
| Contains more PotassiumPotassium | +157.6% |
| Contains more IronIron | +1016.9% |
| Contains more CopperCopper | +421.1% |
| Contains more ZincZinc | +136.7% |
| Contains less SodiumSodium | -94% |
| Contains more ManganeseManganese | +11653.8% |
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.
| Contains more Vitamin CVitamin C | +26.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +73.1% |
| Contains more Vitamin B2Vitamin B2 | +399.5% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +436.7% |
| Contains more Vitamin B6Vitamin B6 | +42.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1050% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 11.54µg | 0µg | 481% |
| Cholesterol | 479mg | 0mg | 160% |
| Iron | 0.77mg | 8.6mg | 98% |
| Selenium | 51.7µg | 8.8µg | 78% |
| Manganese | 0.013mg | 1.528mg | 66% |
| Copper | 0.128mg | 0.667mg | 60% |
| Vitamin B2 | 0.949mg | 0.19mg | 58% |
| Phosphorus | 515mg | 174mg | 49% |
| Fiber | 0g | 5.4g | 22% |
| Folate | 92µg | 8µg | 21% |
| Magnesium | 26mg | 115mg | 21% |
| Polyunsaturated fat | 3.404g | 6.21g | 19% |
| Calcium | 28mg | 217mg | 19% |
| Vitamin K | 23.1µg | 19% | |
| Vitamin B5 | 1.154mg | 0.215mg | 19% |
| Protein | 28.62g | 19.4g | 18% |
| Zinc | 1.28mg | 3.03mg | 16% |
| Vitamin B3 | 2.192mg | 0mg | 14% |
| Potassium | 283mg | 729mg | 13% |
| Vitamin A | 91µg | 0µg | 10% |
| Vitamin B1 | 0.277mg | 0.16mg | 10% |
| Choline | 57mg | 10% | |
| Sodium | 117mg | 7mg | 5% |
| Vitamin C | 16.4mg | 13mg | 4% |
| Carbs | 1.92g | 12.68g | 4% |
| Vitamin B6 | 0.185mg | 0.13mg | 4% |
| Fats | 8.23g | 11g | 4% |
| Saturated fat | 1.866g | 1.591g | 1% |
| Monounsaturated fat | 2.129g | 2.43g | 1% |
| Calories | 204kcal | 211kcal | 0% |
| Net carbs | 1.92g | 7.28g | N/A |
| Sugar | 4.89g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.375mg | 0.223mg | 0% |
| Threonine | 1.305mg | 0.813mg | 0% |
| Isoleucine | 1.465mg | 0.931mg | 0% |
| Leucine | 2.509mg | 1.509mg | 0% |
| Lysine | 2.179mg | 1.145mg | 0% |
| Methionine | 0.71mg | 0.208mg | 0% |
| Phenylalanine | 1.401mg | 0.941mg | 0% |
| Valine | 1.676mg | 1.018mg | 0% |
| Histidine | 0.778mg | 0.512mg | 0% |
| Omega-3 - EPA | 1.26g | 0g | N/A |
| Omega-3 - DHA | 1.747g | 0g | N/A |
| Omega-3 - DPA | 0.105g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +47.5% |
| Contains more OtherOther | +36.8% |
| Contains more FatsFats | +33.7% |
| Contains more CarbsCarbs | +560.4% |
~equal in
Water
~55.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.7% |
| Contains more Mono. FatMonounsaturated fat | +14.1% |
| Contains more Poly. FatPolyunsaturated fat | +82.4% |
