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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

Nattō vs Spelt 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
Nattō
5
:
3
Spelt
Contains more Iron +93.7%
Contains more Calcium +703.7%
Contains more Potassium +87.9%
Contains more Copper +30.5%
Contains less Sodium -12.5%
Contains more Magnesium +18.3%
Contains more Phosphorus +130.5%
Equal in Zinc - 3.28
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Iron +93.7%
Contains more Calcium +703.7%
Contains more Potassium +87.9%
Contains more Copper +30.5%
Contains less Sodium -12.5%
Contains more Magnesium +18.3%
Contains more 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
Nattō
4
:
7
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B2 +68.1%
Contains more Vitamin K +541.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +396.7%
Contains more Vitamin B6 +76.9%
Contains more Folate +462.5%
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% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +68.1%
Contains more Vitamin K +541.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +396.7%
Contains more Vitamin B6 +76.9%
Contains more Folate +462.5%

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
35
Spelt
Mineral Summary Score
114
Nattō
92
Spelt

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
87%
Spelt
Carbohydrates
13%
Nattō
70%
Spelt
Fats
51%
Nattō
11%
Spelt

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 Spelt
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Spelt
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 Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.185g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.1)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 1.93g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nattō
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?
?
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.

All nutrients comparison - raw data values

Nutrient Nattō Spelt Opinion
Calories 211 338 Spelt
Protein 19.4 14.57 Nattō
Fats 11 2.43 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Nattō
Iron 8.6 4.44 Nattō
Calcium 217 27 Nattō
Potassium 729 388 Nattō
Magnesium 115 136 Spelt
Sugar 4.89 6.82 Nattō
Fiber 5.4 10.7 Spelt
Copper 0.667 0.511 Nattō
Zinc 3.03 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 174 401 Spelt
Sodium 7 8 Nattō
Vitamin A 0 10 Spelt
Vitamin E 0.01 0.79 Spelt
Vitamin D 0 Nattō
Vitamin B1 0.16 0.364 Spelt
Vitamin B2 0.19 0.113 Nattō
Vitamin B3 0 6.843 Spelt
Vitamin B5 0.215 1.068 Spelt
Vitamin B6 0.13 0.23 Spelt
Vitamin B12 0 0
Vitamin K 23.1 3.6 Nattō
Folate 8 45 Spelt
Trans Fat 0 Spelt
Saturated Fat 1.591 0.406 Spelt
Monounsaturated Fat 2.43 0.445 Nattō
Polyunsaturated fat 6.21 1.258 Nattō
Tryptophan 0.223 0.132 Nattō
Threonine 0.813 0.443 Nattō
Isoleucine 0.931 0.552 Nattō
Leucine 1.509 1.07 Nattō
Lysine 1.145 0.409 Nattō
Methionine 0.208 0.258 Spelt
Phenylalanine 0.941 0.737 Nattō
Valine 1.018 0.681 Nattō
Histidine 0.512 0.36 Nattō
Fructose 0.24 Spelt

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.