Quick Summary
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for more protein (29g vs 18g) per 100g. It is also lower in calories (131 vs 212 per 100g).
When to Choose Natto
Natto and Tuna (Yellowfin, Fresh) have a broadly similar nutrient profile, so choose Natto based on taste, texture, cost or what you have to hand.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tuna (Yellowfin, Fresh) | Natto | Winner |
|---|---|---|---|
| Calories | 130.6 | 212 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 29.2g | 17.8g | 🏆 Tuna (Yellowfin, Fresh) |
| Total Fat | 1.2g | 0g |
Health Benefits Comparison
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
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
Tuna (Yellowfin, Fresh): Moderate
Natto: Moderate
🕒 Preparation
Tuna (Yellowfin, Fresh): Easy
Natto: Easy
📦 Storage
Tuna (Yellowfin, Fresh): Refrigerate
Natto: Refrigerate
🍽️ Versatility
Tuna (Yellowfin, Fresh): Very versatile
Natto: Very versatile
The Bottom Line
Both Tuna (Yellowfin, Fresh) and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for more protein (29g vs 18g) per 100g. It is also lower in calories (131 vs 212 per 100g).
Choose Natto if: Natto and Tuna (Yellowfin, Fresh) have a broadly similar nutrient profile, so choose Natto based on taste, texture, cost or what you have to hand.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tuna (Yellowfin, Fresh) and Natto in Nutrivio
Compare how Tuna (Yellowfin, Fresh) and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
