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Squid vs. Nattō — In-Depth Nutrition Comparison

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Important differences between squid and nattō

  • Squid has more vitamin B12, selenium, vitamin B2, phosphorus, copper, and iron; however, nattō has more manganese and fiber.
  • Squid's daily need coverage for vitamin B12 is 225% more.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Natto.

Infographic

Squid 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.
Squid
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Nattō
5
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 IronIron +26%
Contains more CopperCopper +49.6%
Contains more ZincZinc +14.2%
Contains more PhosphorusPhosphorus +233.3%
Contains more SeleniumSelenium +918.2%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +20.6%
Contains more PotassiumPotassium +14.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +631.1%

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.
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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 B2Vitamin B2 +810%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +318.6%
Contains more Vitamin B6Vitamin B6 +107.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +52.9%
Contains more Vitamin B1Vitamin B1 +841.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Nattō
2
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 +67.4%
Contains more OtherOther +76.8%
Contains more FatsFats +685.7%
Contains more CarbsCarbs +673.2%
~equal in Water ~55.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 -85.2%
Contains more Mono. FatMonounsaturated fat +1400%
Contains more Poly. FatPolyunsaturated fat +2217.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Nattō DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 8.8µg 147%
Vitamin B2 1.729mg 0.19mg 118%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 174mg 58%
Manganese 0.209mg 1.528mg 57%
Polyunsaturated fat 0.268g 6.21g 40%
Copper 0.998mg 0.667mg 37%
Sodium 744mg 7mg 32%
Iron 10.84mg 8.6mg 28%
Protein 32.48g 19.4g 26%
Vitamin A 203µg 0µg 23%
Fiber 0g 5.4g 22%
Vitamin K 23.1µg 19%
Fats 1.4g 11g 15%
Vitamin B5 0.9mg 0.215mg 14%
Vitamin B3 2.189mg 0mg 14%
Magnesium 60mg 115mg 13%
Vitamin B1 0.017mg 0.16mg 12%
Vitamin B6 0.27mg 0.13mg 11%
Choline 57mg 10%
Saturated fat 0.236g 1.591g 6%
Monounsaturated fat 0.162g 2.43g 6%
Vitamin C 8.5mg 13mg 5%
Folate 24µg 8µg 4%
Calcium 180mg 217mg 4%
Carbs 1.64g 12.68g 4%
Zinc 3.46mg 3.03mg 4%
Calories 158kcal 211kcal 3%
Potassium 637mg 729mg 3%
Net carbs 1.64g 7.28g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.364mg 0.223mg 0%
Threonine 1.398mg 0.813mg 0%
Isoleucine 1.414mg 0.931mg 0%
Leucine 2.287mg 1.509mg 0%
Lysine 2.427mg 1.145mg 0%
Methionine 0.733mg 0.208mg 0%
Phenylalanine 1.164mg 0.941mg 0%
Valine 1.419mg 1.018mg 0%
Histidine 0.624mg 0.512mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid 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
104%
Squid
20%
Nattō
Minerals Daily Need Coverage Score
185%
Squid
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.355g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 56)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.1)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 737mg)
Which food is richer in minerals?
?
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.
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.