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  6. Nattō vs. Caviar

Nattō vs. Caviar — In-Depth Nutrition Comparison

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A recap on the differences between nattō and caviar

  • Nattō has more manganese and copper; however, caviar is higher in vitamin B12, selenium, choline, vitamin B5, magnesium, and iron.
  • Caviar covers your daily vitamin B12 needs 833% more than nattō.
  • Caviar contains 31 times less manganese than nattō. Nattō contains 1.528mg of manganese, while caviar contains 0.05mg.
  • Nattō has less sodium.
  • The glycemic index of nattō is higher.

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

Infographic

Nattō vs Caviar 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.
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%
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%
Contains more PotassiumPotassium +302.8%
Contains more CopperCopper +506.4%
Contains more ZincZinc +218.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2956%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +3750%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +217%
Contains more WaterWater +15.8%
Contains more ProteinProtein +26.8%
Contains more FatsFats +62.7%
Contains more OtherOther +215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -60.8%
Contains more Mono. FatMonounsaturated fat +90.6%
Contains more Poly. FatPolyunsaturated fat +19.2%

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.