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Smoked salmon vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between smoked salmon and nattō

  • Smoked salmon has more vitamin B12, vitamin D, selenium, and vitamin B3; however, nattō is richer in iron, manganese, copper, zinc, and magnesium.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than nattō.
  • 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 Fish, salmon, chinook, smoked and Natto.

Infographic

Smoked salmon vs Nattō 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.
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%
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%
Contains more SeleniumSelenium +268.2%
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%
~equal in Phosphorus ~174mg

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.
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%
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
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
Contains more WaterWater +30.9%
Contains more OtherOther +184.2%
Contains more FatsFats +154.6%
Contains more CarbsCarbs +∞%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
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
Contains less Sat. FatSaturated fat -41.6%
Contains more Mono. FatMonounsaturated fat +20.1%
Contains more Poly. FatPolyunsaturated fat +524.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon Nattō
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
76%
Smoked salmon
20%
Nattō
Minerals Daily Need Coverage Score
49%
Smoked salmon
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 0.662g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 665mg)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $11.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.