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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +703.7% |
| Contains more PotassiumPotassium | +87.9% |
| Contains more IronIron | +93.7% |
| Contains more CopperCopper | +30.5% |
| Contains less SodiumSodium | -12.5% |
| Contains more MagnesiumMagnesium | +18.3% |
| Contains more PhosphorusPhosphorus | +130.5% |
| Contains more ManganeseManganese | +95.2% |
| Contains more SeleniumSelenium | +33% |
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 B2Vitamin B2 | +68.1% |
| Contains more Vitamin KVitamin K | +541.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +7800% |
| Contains more Vitamin B1Vitamin B1 | +127.5% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +396.7% |
| Contains more Vitamin B6Vitamin B6 | +76.9% |
| Contains more FolateFolate | +462.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.2% |
| Contains more FatsFats | +352.7% |
| Contains more WaterWater | +399.3% |
| Contains more CarbsCarbs | +453.5% |
~equal in
Other
~1.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +446.1% |
| Contains more Poly. FatPolyunsaturated fat | +393.6% |
| Contains less Sat. FatSaturated fat | -74.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 | |
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DV% diff. |
| Manganese | 1.528mg | 2.983mg | 63% |
| Iron | 8.6mg | 4.44mg | 52% |
| Vitamin B3 | 0mg | 6.843mg | 43% |
| Polyunsaturated fat | 6.21g | 1.258g | 33% |
| Phosphorus | 174mg | 401mg | 32% |
| Starch | 53.92g | 22% | |
| Fiber | 5.4g | 10.7g | 21% |
| Carbs | 12.68g | 70.19g | 19% |
| Calcium | 217mg | 27mg | 19% |
| Copper | 0.667mg | 0.511mg | 17% |
| Vitamin B1 | 0.16mg | 0.364mg | 17% |
| Vitamin B5 | 0.215mg | 1.068mg | 17% |
| Vitamin K | 23.1µg | 3.6µg | 16% |
| Vitamin C | 13mg | 0mg | 14% |
| Fats | 11g | 2.43g | 13% |
| Protein | 19.4g | 14.57g | 10% |
| Potassium | 729mg | 388mg | 10% |
| Choline | 57mg | 10% | |
| Folate | 8µg | 45µg | 9% |
| Vitamin B6 | 0.13mg | 0.23mg | 8% |
| Calories | 211kcal | 338kcal | 6% |
| Vitamin B2 | 0.19mg | 0.113mg | 6% |
| Selenium | 8.8µg | 11.7µg | 5% |
| Vitamin E | 0.01mg | 0.79mg | 5% |
| Magnesium | 115mg | 136mg | 5% |
| Saturated fat | 1.591g | 0.406g | 5% |
| Monounsaturated fat | 2.43g | 0.445g | 5% |
| Zinc | 3.03mg | 3.28mg | 2% |
| Net carbs | 7.28g | 59.49g | N/A |
| Sugar | 4.89g | 6.82g | N/A |
| Sodium | 7mg | 8mg | 0% |
| Tryptophan | 0.223mg | 0.132mg | 0% |
| Threonine | 0.813mg | 0.443mg | 0% |
| Isoleucine | 0.931mg | 0.552mg | 0% |
| Leucine | 1.509mg | 1.07mg | 0% |
| Lysine | 1.145mg | 0.409mg | 0% |
| Methionine | 0.208mg | 0.258mg | 0% |
| Phenylalanine | 0.941mg | 0.737mg | 0% |
| Valine | 1.018mg | 0.681mg | 0% |
| Histidine | 0.512mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
32%
Minerals Daily Need Coverage Score
116%
119%
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?
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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?
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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.