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Nattō vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between Nattō and Spätzle

  • Nattō has more Iron, Copper, Manganese, Magnesium, Zinc, Calcium, Potassium, Vitamin K, and Fiber, while Spätzle has more Selenium.
  • Nattō covers your daily need of Iron 100% more than Spätzle.

These are the specific foods used in this comparison Natto and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Nattō vs Spätzle 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.
Contains more Calcium +1708.3%
Contains more Iron +1333.3%
Contains more Magnesium +447.6%
Contains more Phosphorus +128.9%
Contains more Potassium +1818.4%
Contains less Sodium -95.8%
Contains more Zinc +366.2%
Contains more Copper +580.6%
Contains more Manganese +385.1%
Contains more Selenium +171.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +1708.3%
Contains more Iron +1333.3%
Contains more Magnesium +447.6%
Contains more Phosphorus +128.9%
Contains more Potassium +1818.4%
Contains less Sodium -95.8%
Contains more Zinc +366.2%
Contains more Copper +580.6%
Contains more Manganese +385.1%
Contains more Selenium +171.6%

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
7
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +850%
Contains more Vitamin B6 +182.6%
Contains more Folate +14.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +850%
Contains more Vitamin B6 +182.6%
Contains more Folate +14.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +327.3%
Contains more Fats +431.4%
Contains more Other +280%
Contains more Carbs +98.4%
Contains more Water +23.1%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Protein +327.3%
Contains more Fats +431.4%
Contains more Other +280%
Contains more Carbs +98.4%
Contains more Water +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +318.2%
Contains more Polyunsaturated fat +1025%
Contains less Saturated Fat -73.7%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +318.2%
Contains more Polyunsaturated fat +1025%
Contains less Saturated Fat -73.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Spätzle
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Spätzle Opinion
Net carbs 7.28g 23.96g Spätzle
Protein 19.4g 4.54g Nattō
Fats 11g 2.07g Nattō
Carbs 12.68g 25.16g Spätzle
Calories 211kcal 138kcal Nattō
Sugar 4.89g 0.4g Spätzle
Fiber 5.4g 1.2g Nattō
Calcium 217mg 12mg Nattō
Iron 8.6mg 0.6mg Nattō
Magnesium 115mg 21mg Nattō
Phosphorus 174mg 76mg Nattō
Potassium 729mg 38mg Nattō
Sodium 7mg 165mg Nattō
Zinc 3.03mg 0.65mg Nattō
Copper 0.667mg 0.098mg Nattō
Manganese 1.528mg 0.315mg Nattō
Selenium 8.8µg 23.9µg Spätzle
Vitamin A 0IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.01mg 0.17mg Spätzle
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.03mg Nattō
Vitamin B2 0.19mg 0.02mg Nattō
Vitamin B3 0mg 0.4mg Spätzle
Vitamin B5 0.215mg 0.263mg Spätzle
Vitamin B6 0.13mg 0.046mg Nattō
Folate 8µg 7µg Nattō
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 23.1µg 0µg Nattō
Tryptophan 0.223mg 0.043mg Nattō
Threonine 0.813mg 0.138mg Nattō
Isoleucine 0.931mg 0.19mg Nattō
Leucine 1.509mg 0.365mg Nattō
Lysine 1.145mg 0.137mg Nattō
Methionine 0.208mg 0.086mg Nattō
Phenylalanine 0.941mg 0.24mg Nattō
Valine 1.018mg 0.22mg Nattō
Histidine 0.512mg 0.121mg Nattō
Cholesterol 0mg 29mg Nattō
Trans Fat 0g 0.029g Nattō
Saturated Fat 1.591g 0.419g Spätzle
Monounsaturated Fat 2.43g 0.581g Nattō
Polyunsaturated fat 6.21g 0.552g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
6%
Spätzle
Minerals Daily Need Coverage Score
116%
Nattō
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 4.49g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 1.172g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 56)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 158mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.