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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 Calcium +703.7%
Contains more Iron +93.7%
Contains more Potassium +87.9%
Contains less Sodium -12.5%
Contains more Copper +30.5%
Contains more Magnesium +18.3%
Contains more Phosphorus +130.5%
Equal in Zinc - 3.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +703.7%
Contains more Iron +93.7%
Contains more Potassium +87.9%
Contains less Sodium -12.5%
Contains more Copper +30.5%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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%

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

All nutrients comparison - raw data values

Nutrient Nattō Spelt Opinion
Net carbs 7.28g 59.49g Spelt
Protein 19.4g 14.57g Nattō
Fats 11g 2.43g Nattō
Carbs 12.68g 70.19g Spelt
Calories 211kcal 338kcal Spelt
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar 4.89g 6.82g Nattō
Fiber 5.4g 10.7g Spelt
Calcium 217mg 27mg Nattō
Iron 8.6mg 4.44mg Nattō
Magnesium 115mg 136mg Spelt
Phosphorus 174mg 401mg Spelt
Potassium 729mg 388mg Nattō
Sodium 7mg 8mg Nattō
Zinc 3.03mg 3.28mg Spelt
Copper 0.667mg 0.511mg Nattō
Vitamin A 0IU 10IU Spelt
Vitamin E 0.01mg 0.79mg Spelt
Vitamin D 0IU IU Nattō
Vitamin D 0µg µg Nattō
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.364mg Spelt
Vitamin B2 0.19mg 0.113mg Nattō
Vitamin B3 0mg 6.843mg Spelt
Vitamin B5 0.215mg 1.068mg Spelt
Vitamin B6 0.13mg 0.23mg Spelt
Folate 8µg 45µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 3.6µg Nattō
Tryptophan 0.223mg 0.132mg Nattō
Threonine 0.813mg 0.443mg Nattō
Isoleucine 0.931mg 0.552mg Nattō
Leucine 1.509mg 1.07mg Nattō
Lysine 1.145mg 0.409mg Nattō
Methionine 0.208mg 0.258mg Spelt
Phenylalanine 0.941mg 0.737mg Nattō
Valine 1.018mg 0.681mg Nattō
Histidine 0.512mg 0.36mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Spelt
Saturated Fat 1.591g 0.406g Spelt
Monounsaturated Fat 2.43g 0.445g Nattō
Polyunsaturated fat 6.21g 1.258g Nattō

Which food is preferable for your diet?

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

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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
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

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.

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.