Nattō vs. Spelt — In-Depth Nutrition Comparison

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The main differences between nattō and spelt

Nattō has more iron, copper, calcium, manganese, potassium, zinc, magnesium, vitamin C, and vitamin B2; however, spelt has more vitamin B3.
Daily need coverage for iron for nattō is 87% higher.

Food types used in this article are Natto and Spelt, cooked.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Nattō

Spelt

Contains more MagnesiumMagnesium	+134.7%
Contains more CalciumCalcium	+2070%
Contains more PotassiumPotassium	+409.8%
Contains more IronIron	+415%
Contains more CopperCopper	+210.2%
Contains more ZincZinc	+142.4%
Contains more PhosphorusPhosphorus	+16%
Contains more ManganeseManganese	+40.1%
Contains more SeleniumSelenium	+120%

Contains less SodiumSodium

-28.6%

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

Spelt

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+55.3%
Contains more Vitamin B2Vitamin B2	+533.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+62.5%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+2500%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more FolateFolate	+62.5%

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	8.6mg	1.67mg	87%
Copper	0.667mg	0.215mg	50%
Polyunsaturated fat	6.21g		41%
Protein	19.4g	5.5g	28%
Calcium	217mg	10mg	21%
Manganese	1.528mg	1.091mg	19%
Vitamin K	23.1µg		19%
Potassium	729mg	143mg	17%
Fats	11g	0.85g	16%
Magnesium	115mg	49mg	16%
Zinc	3.03mg	1.25mg	16%
Vitamin B3	0mg	2.57mg	16%
Vitamin C	13mg	0mg	14%
Vitamin B2	0.19mg	0.03mg	12%
Choline	57mg		10%
Selenium	8.8µg	4µg	9%
Starch		19.57g	8%
Saturated fat	1.591g		7%
Fiber	5.4g	3.9g	6%
Monounsaturated fat	2.43g		6%
Carbs	12.68g	26.44g	5%
Vitamin B1	0.16mg	0.103mg	5%
Calories	211kcal	127kcal	4%
Vitamin B5	0.215mg		4%
Vitamin B6	0.13mg	0.08mg	4%
Phosphorus	174mg	150mg	3%
Vitamin E	0.01mg	0.26mg	2%
Folate	8µg	13µg	1%
Protein per 100 calories	9.2g	4.3g	N/A
Calories per 10 g protein	109kcal	231kcal	N/A
Weight per 100 calories	47g	79g	N/A
Unsaturated / Saturated Fat ratio	5.4		N/A
Net carbs	7.28g	22.54g	N/A
Sugar	4.89g		N/A
Sodium	7mg	5mg	0%
Tryptophan	0.223mg		0%
Threonine	0.813mg		0%
Isoleucine	0.931mg		0%
Leucine	1.509mg		0%
Lysine	1.145mg		0%
Methionine	0.208mg		0%
Phenylalanine	0.941mg		0%
Valine	1.018mg		0%
Histidine	0.512mg		0%