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Sockeye salmon vs. Nattō — In-Depth Nutrition Comparison

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How are sockeye salmon and nattō different?

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

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

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Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 PhosphorusPhosphorus +75.3%
Contains more SeleniumSelenium +303.4%
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%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +23000%
Contains more FolateFolate +14.3%
~equal in Vitamin B1 ~0.16mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -39.1%
Contains more Mono. FatMonounsaturated fat +30.4%
Contains more Poly. FatPolyunsaturated fat +368%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye 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
113%
Sockeye salmon
20%
Nattō
Minerals Daily Need Coverage Score
47%
Sockeye salmon
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.622g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 85mg)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $10.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals

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