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  6. Caviar vs. Nattō

Caviar vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between caviar and nattō

  • Caviar has more vitamin B12, selenium, choline, vitamin B5, magnesium, and iron; however, nattō is higher in manganese and copper.
  • Caviar covers your daily vitamin B12 needs 833% more than nattō.
  • The glycemic index of nattō is higher.

Food varieties used in this article are Fish, caviar, black, and red, granular and Natto.

Infographic

Caviar vs Nattō 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.
Caviar
Caviar
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Nattō
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 MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +26.7%
Contains more IronIron +38.1%
Contains more PhosphorusPhosphorus +104.6%
Contains more SeleniumSelenium +644.3%
Contains more PotassiumPotassium +302.8%
Contains more CopperCopper +506.4%
Contains more ZincZinc +218.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2956%

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.
Caviar
Caviar
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 44% 90% 38% 48% 143% 2.3% 210% 74% 2500% 1.5% 38%
Nattō
Nattō
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18800%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B2Vitamin B2 +226.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +1527.9%
Contains more Vitamin B6Vitamin B6 +146.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +525%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +3750%

All nutrients comparison - raw data values

Nutrient Caviar Nattō DV% diff.
Vitamin B12 20µg 0µg 833%
Cholesterol 588mg 0mg 196%
Selenium 65.5µg 8.8µg 103%
Choline 490.9mg 57mg 79%
Vitamin B5 3.5mg 0.215mg 66%
Sodium 1500mg 7mg 65%
Manganese 0.05mg 1.528mg 64%
Copper 0.11mg 0.667mg 62%
Magnesium 300mg 115mg 44%
Iron 11.88mg 8.6mg 41%
Vitamin B2 0.62mg 0.19mg 33%
Vitamin A 271µg 0µg 30%
Phosphorus 356mg 174mg 26%
Fiber 0g 5.4g 22%
Zinc 0.95mg 3.03mg 19%
Vitamin K 0.6µg 23.1µg 19%
Potassium 181mg 729mg 16%
Vitamin D* 117 IU 0 IU 15%
Vitamin D 2.9µg 0µg 15%
Vitamin B6 0.32mg 0.13mg 15%
Vitamin C 0mg 13mg 14%
Vitamin E 1.89mg 0.01mg 13%
Fats 17.9g 11g 11%
Folate 50µg 8µg 11%
Saturated fat 4.06g 1.591g 11%
Protein 24.6g 19.4g 10%
Polyunsaturated fat 7.405g 6.21g 8%
Calcium 275mg 217mg 6%
Monounsaturated fat 4.631g 2.43g 6%
Calories 264kcal 211kcal 3%
Carbs 4g 12.68g 3%
Vitamin B1 0.19mg 0.16mg 3%
Vitamin B3 0.12mg 0mg 1%
Protein per 100 calories 9.3g 9.2g N/A
Calories per 10 g protein 107kcal 109kcal N/A
Weight per 100 calories 38g 47g N/A
Unsaturated / Saturated Fat ratio 3 5.4 N/A
Net carbs 4g 7.28g N/A
Sugar 0g 4.89g N/A
Tryptophan 0.323mg 0.223mg 0%
Threonine 1.263mg 0.813mg 0%
Isoleucine 1.035mg 0.931mg 0%
Leucine 2.133mg 1.509mg 0%
Lysine 1.834mg 1.145mg 0%
Methionine 0.646mg 0.208mg 0%
Phenylalanine 1.071mg 0.941mg 0%
Valine 1.263mg 1.018mg 0%
Histidine 0.649mg 0.512mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - DPA 0.229g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Nattō
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 +26.8%
Contains more FatsFats +62.7%
Contains more OtherOther +215.8%
Contains more CarbsCarbs +217%
Contains more WaterWater +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
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
Contains more Mono. FatMonounsaturated fat +90.6%
Contains more Poly. FatPolyunsaturated fat +19.2%
Contains less Sat. FatSaturated fat -60.8%

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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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.