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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |