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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.

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

Infographic

Nattō vs Spaghetti 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 +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 more Manganese +374.5%
Contains less Sodium -85.7%
Contains more Selenium +200%
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 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
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 more Manganese +374.5%
Contains less Sodium -85.7%
Contains more Selenium +200%

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
8
:
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 Choline +790.6%
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 Choline Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 32% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 4% 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 Choline +790.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +500%
Contains more Vitamin B3 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +234.5%
Contains more Fats +1082.8%
Contains more Other +578.6%
Contains more Carbs +143.4%
Contains more Water +12.9%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Protein +234.5%
Contains more Fats +1082.8%
Contains more Other +578.6%
Contains more Carbs +143.4%
Contains more Water +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1755%
Contains more Polyunsaturated fat +1804.9%
Contains less Saturated Fat -88.9%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +1755%
Contains more Polyunsaturated fat +1804.9%
Contains less Saturated Fat -88.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 26.01g Spaghetti
Fructose 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
Manganese 1.528mg 0.322mg Nattō
Selenium 8.8µg 26.4µg Spaghetti
Vitamin E 0.01mg 0.06mg Spaghetti
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
Choline 57mg 6.4mg Nattō
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
Saturated Fat 1.591g 0.176g Spaghetti
Monounsaturated Fat 2.43g 0.131g Nattō
Polyunsaturated fat 6.21g 0.326g Nattō
Omega-3 - ALA 0.024g Spaghetti

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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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
3%
Spaghetti
Minerals Daily Need Coverage Score
116%
Nattō
30%
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

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. 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.