Nattō vs Spelt - In-Depth Nutrition Comparison
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Summary of differences between Nattō and Spelt
- Nattō has more Iron, Calcium, Copper, and Vitamin K, while Spelt has more Manganese, Vitamin B3, Phosphorus, Fiber, Vitamin B5, and Vitamin B1.
- Spelt covers your daily need of Manganese 63% more than Nattō.
- Nattō contains 8 times more Calcium than Spelt. While Nattō contains 217mg of Calcium, Spelt contains only 27mg.
These are the specific foods used in this comparison Natto and Spelt, uncooked.
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
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Calcium
+703.7%
Contains
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Iron
+93.7%
Contains
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Potassium
+87.9%
Contains
less
Sodium
-12.5%
Contains
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Copper
+30.5%
Contains
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Magnesium
+18.3%
Contains
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Phosphorus
+130.5%
Equal in Zinc - 3.28
Contains
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Calcium
+703.7%
Contains
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Iron
+93.7%
Contains
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Potassium
+87.9%
Contains
less
Sodium
-12.5%
Contains
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Copper
+30.5%
Contains
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Magnesium
+18.3%
Contains
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Phosphorus
+130.5%
Equal in Zinc - 3.28
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
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Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+68.1%
Contains
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Vitamin K
+541.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+7800%
Contains
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Vitamin B1
+127.5%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B5
+396.7%
Contains
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Vitamin B6
+76.9%
Contains
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Folate
+462.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+68.1%
Contains
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Vitamin K
+541.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+7800%
Contains
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Vitamin B1
+127.5%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B5
+396.7%
Contains
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Vitamin B6
+76.9%
Contains
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Folate
+462.5%
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.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 7.28g | 59.49g |
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| Protein | 19.4g | 14.57g |
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| Fats | 11g | 2.43g |
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| Carbs | 12.68g | 70.19g |
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| Calories | 211kcal | 338kcal |
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| Starch | g | 53.92g |
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| Fructose | g | 0.24g |
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| Sugar | 4.89g | 6.82g |
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| Fiber | 5.4g | 10.7g |
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| Calcium | 217mg | 27mg |
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| Iron | 8.6mg | 4.44mg |
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| Magnesium | 115mg | 136mg |
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| Phosphorus | 174mg | 401mg |
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| Potassium | 729mg | 388mg |
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| Sodium | 7mg | 8mg |
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| Zinc | 3.03mg | 3.28mg |
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| Copper | 0.667mg | 0.511mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin E | 0.01mg | 0.79mg |
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| Vitamin D | 0IU | IU |
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| Vitamin D | 0µg | µg |
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| Vitamin C | 13mg | 0mg |
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| Vitamin B1 | 0.16mg | 0.364mg |
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| Vitamin B2 | 0.19mg | 0.113mg |
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| Vitamin B3 | 0mg | 6.843mg |
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| Vitamin B5 | 0.215mg | 1.068mg |
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| Vitamin B6 | 0.13mg | 0.23mg |
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| Folate | 8µg | 45µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 23.1µg | 3.6µg |
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| Tryptophan | 0.223mg | 0.132mg |
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| Threonine | 0.813mg | 0.443mg |
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| Isoleucine | 0.931mg | 0.552mg |
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| Leucine | 1.509mg | 1.07mg |
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| Lysine | 1.145mg | 0.409mg |
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| Methionine | 0.208mg | 0.258mg |
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| Phenylalanine | 0.941mg | 0.737mg |
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| Valine | 1.018mg | 0.681mg |
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| Histidine | 0.512mg | 0.36mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | g |
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| Saturated Fat | 1.591g | 0.406g |
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| Monounsaturated Fat | 2.43g | 0.445g |
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| Polyunsaturated fat | 6.21g | 1.258g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
35
Mineral Summary Score
114
92
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%
87%
Carbohydrates
13%
70%
Fats
51%
11%
Comparison summary
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 1.185g)
Which food is cheaper?
Spelt is cheaper (difference - $2.1)
Which food is lower in Sugar?
Nattō is lower in Sugar (difference - 1.93g)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.