Nattō vs. Spelt — In-Depth Nutrition Comparison
Compare
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.
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 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.
| 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 CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +2500% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +62.5% |
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% |
| Magnesium | 115mg | 49mg | 16% |
| Fats | 11g | 0.85g | 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% |
| Vitamin B6 | 0.13mg | 0.08mg | 4% |
| Calories | 211kcal | 127kcal | 4% |
| Vitamin B5 | 0.215mg | 4% | |
| Phosphorus | 174mg | 150mg | 3% |
| Vitamin E | 0.01mg | 0.26mg | 2% |
| Folate | 8µg | 13µg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +252.7% |
| Contains more FatsFats | +1194.1% |
| Contains more OtherOther | +192.3% |
| Contains more CarbsCarbs | +108.5% |
| Contains more WaterWater | +21% |
