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  6. Nattō vs. Spätzle

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 for 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.
Nattō
Nattō
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more MagnesiumMagnesium +447.6%
Contains more CalciumCalcium +1708.3%
Contains more PotassiumPotassium +1818.4%
Contains more IronIron +1333.3%
Contains more CopperCopper +580.6%
Contains more ZincZinc +366.2%
Contains more PhosphorusPhosphorus +128.9%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +385.1%
Contains more SeleniumSelenium +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
Nattō
6
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%
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% 0% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Nattō Spätzle DV% diff.
Iron 8.6mg 0.6mg 100%
Copper 0.667mg 0.098mg 63%
Manganese 1.528mg 0.315mg 53%
Polyunsaturated fat 6.21g 0.552g 38%
Protein 19.4g 4.54g 30%
Selenium 8.8µg 23.9µg 27%
Magnesium 115mg 21mg 22%
Zinc 3.03mg 0.65mg 22%
Calcium 217mg 12mg 21%
Potassium 729mg 38mg 20%
Vitamin K 23.1µg 0µg 19%
Fiber 5.4g 1.2g 17%
Fats 11g 2.07g 14%
Vitamin C 13mg 0mg 14%
Phosphorus 174mg 76mg 14%
Vitamin B2 0.19mg 0.02mg 13%
Vitamin B1 0.16mg 0.03mg 11%
Cholesterol 0mg 29mg 10%
Sodium 7mg 165mg 7%
Vitamin B6 0.13mg 0.046mg 6%
Choline 57mg 25.7mg 6%
Saturated fat 1.591g 0.419g 5%
Monounsaturated fat 2.43g 0.581g 5%
Calories 211kcal 138kcal 4%
Carbs 12.68g 25.16g 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B3 0mg 0.4mg 3%
Vitamin A 0µg 6µg 1%
Vitamin E 0.01mg 0.17mg 1%
Vitamin B5 0.215mg 0.263mg 1%
Protein per 100 calories 9.2g 3.3g N/A
Calories per 10 g protein 109kcal 304kcal N/A
Weight per 100 calories 47g 72g N/A
Unsaturated / Saturated Fat ratio 5.4 2.7 N/A
Net carbs 7.28g 23.96g N/A
Sugar 4.89g 0.4g N/A
Folate 8µg 7µg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.223mg 0.043mg 0%
Threonine 0.813mg 0.138mg 0%
Isoleucine 0.931mg 0.19mg 0%
Leucine 1.509mg 0.365mg 0%
Lysine 1.145mg 0.137mg 0%
Methionine 0.208mg 0.086mg 0%
Phenylalanine 0.941mg 0.24mg 0%
Valine 1.018mg 0.22mg 0%
Histidine 0.512mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
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 ProteinProtein +327.3%
Contains more FatsFats +431.4%
Contains more OtherOther +280%
Contains more CarbsCarbs +98.4%
Contains more WaterWater +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +318.2%
Contains more Poly. FatPolyunsaturated fat +1025%
Contains less Sat. FatSaturated fat -73.7%

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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. 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.