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Nattō vs Spaghetti - In-Depth Nutrition Comparison

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The main differences between Nattō and Spaghetti

  • Nattō has more Iron, Copper, Manganese, Magnesium, Zinc, Calcium, Potassium, Vitamin K, and Phosphorus, however Spaghetti has more Selenium.
  • Daily need coverage for Iron from Nattō is 101% higher.
  • Spaghetti has 10000000 times less Vitamin K than Nattō. Nattō has 23.1µg of Vitamin K, while Spaghetti has 0µg.

Food types used in this article are Natto and Pasta, cooked, unenriched, without added salt.

Infographic

Nattō vs Spaghetti infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +3000%
Contains more Iron +1620%
Contains more Magnesium +538.9%
Contains more Phosphorus +200%
Contains more Potassium +1556.8%
Contains more Zinc +494.1%
Contains more Copper +567%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +3000%
Contains more Iron +1620%
Contains more Magnesium +538.9%
Contains more Phosphorus +200%
Contains more Potassium +1556.8%
Contains more Zinc +494.1%
Contains more Copper +567%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 +700%
Contains more Vitamin B2 +850%
Contains more Vitamin B5 +92%
Contains more Vitamin B6 +165.3%
Contains more Folate +14.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +500%
Contains more Vitamin B3 +∞%
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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +850%
Contains more Vitamin B5 +92%
Contains more Vitamin B6 +165.3%
Contains more Folate +14.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +500%
Contains more Vitamin B3 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nattō Spaghetti Opinion
Net carbs 7.28g 29.06g Spaghetti
Protein 19.4g 5.8g Nattō
Fats 11g 0.93g Nattō
Carbs 12.68g 30.86g Spaghetti
Calories 211kcal 158kcal Nattō
Starch g 26.01g Spaghetti
Fructose g 0.03g Spaghetti
Sugar 4.89g 0.56g Spaghetti
Fiber 5.4g 1.8g Nattō
Calcium 217mg 7mg Nattō
Iron 8.6mg 0.5mg Nattō
Magnesium 115mg 18mg Nattō
Phosphorus 174mg 58mg Nattō
Potassium 729mg 44mg Nattō
Sodium 7mg 1mg Spaghetti
Zinc 3.03mg 0.51mg Nattō
Copper 0.667mg 0.1mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg 0.06mg Spaghetti
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.02mg Nattō
Vitamin B2 0.19mg 0.02mg Nattō
Vitamin B3 0mg 0.4mg Spaghetti
Vitamin B5 0.215mg 0.112mg Nattō
Vitamin B6 0.13mg 0.049mg Nattō
Folate 8µg 7µg Nattō
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 0µg Nattō
Tryptophan 0.223mg 0.083mg Nattō
Threonine 0.813mg 0.206mg Nattō
Isoleucine 0.931mg 0.228mg Nattō
Leucine 1.509mg 0.44mg Nattō
Lysine 1.145mg 0.133mg Nattō
Methionine 0.208mg 0.065mg Nattō
Phenylalanine 0.941mg 0.297mg Nattō
Valine 1.018mg 0.262mg Nattō
Histidine 0.512mg 0.132mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.591g 0.176g Spaghetti
Monounsaturated Fat 2.43g 0.131g Nattō
Polyunsaturated fat 6.21g 0.326g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Spaghetti
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
3
Spaghetti
Mineral Summary Score
114
Nattō
14
Spaghetti

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
35%
Spaghetti
Carbohydrates
13%
Nattō
31%
Spaghetti
Fats
51%
Nattō
4%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 4.33g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 1.415g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 7)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.5)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.