Quick Summary
When to Choose Mackerel (Atlantic)
Choose Mackerel (Atlantic) for more protein (23g vs 18g) per 100g.
When to Choose Natto
Choose Natto for fewer calories (212 vs 253 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mackerel (Atlantic) | Natto | Winner |
|---|---|---|---|
| Calories | 253.4 | 212 | 🏆 Natto |
| Protein | 23.1g | 17.8g | 🏆 Mackerel (Atlantic) |
| Total Fat | 17.2g | 0g |
Health Benefits Comparison
Mackerel (Atlantic) Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
Natto Benefits
- Highest vitamin K2 source (870µg per 100g) directs calcium to bones and away from arteries
- Nattokinase enzyme supports healthy blood clotting and circulation
- Complete protein (17.7g per 100g) with improved digestibility from fermentation
- Probiotic Bacillus subtilis supports gut health and vitamin production
Practical Considerations
💰 Cost
Mackerel (Atlantic): Moderate
Natto: Moderate
🕒 Preparation
Mackerel (Atlantic): Easy
Natto: Easy
📦 Storage
Mackerel (Atlantic): Refrigerate
Natto: Refrigerate
🍽️ Versatility
Mackerel (Atlantic): Very versatile
Natto: Very versatile
The Bottom Line
Both Mackerel (Atlantic) and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mackerel (Atlantic) if: Choose Mackerel (Atlantic) for more protein (23g vs 18g) per 100g.
Choose Natto if: Choose Natto for fewer calories (212 vs 253 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mackerel (Atlantic) and Natto in Nutrivio
Compare how Mackerel (Atlantic) and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
