Quick Summary
When to Choose Salmon
Choose Salmon for more protein (20g vs 18g) per 100g.
When to Choose Natto
Choose Natto for more fiber (5g vs 0g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Salmon | Natto | Winner |
|---|---|---|---|
| Calories | 208 | 212 | 🏆 Salmon |
| Protein | 20.4g | 17.8g | 🏆 Salmon |
| Total Fat | 13.4g | 0g |
Health Benefits Comparison
Salmon Benefits
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
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
Salmon: Moderate
Natto: Moderate
🕒 Preparation
Salmon: Easy
Natto: Easy
📦 Storage
Salmon: Refrigerate
Natto: Refrigerate
🍽️ Versatility
Salmon: Very versatile
Natto: Very versatile
The Bottom Line
Both Salmon and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Salmon if: Choose Salmon for more protein (20g vs 18g) per 100g.
Choose Natto if: Choose Natto for more fiber (5g vs 0g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Salmon and Natto in Nutrivio
Compare how Salmon and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
