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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, and Phosphorus, however Spaghetti has more Selenium, and Vitamin K.
  • Daily need coverage for Iron from Nattō is 101% higher.
  • Spaghetti has 31 times less Calcium than Nattō. Nattō has 217mg of Calcium, while Spaghetti has 7mg.

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 Iron +1620%
Contains more Calcium +3000%
Contains more Potassium +1556.8%
Contains more Magnesium +538.9%
Contains more Copper +567%
Contains more Zinc +494.1%
Contains more Phosphorus +200%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +1620%
Contains more Calcium +3000%
Contains more Potassium +1556.8%
Contains more Magnesium +538.9%
Contains more Copper +567%
Contains more Zinc +494.1%
Contains more Phosphorus +200%
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 Vitamin K +∞%
Contains more Folate +14.3%
Contains more Vitamin E +500%
Contains more Vitamin B3 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
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 Vitamin K +∞%
Contains more Folate +14.3%
Contains more Vitamin E +500%
Contains more Vitamin B3 +∞%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.