Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Nattō
  5. Compare
  6. Nattō vs. Spelt

Nattō vs. Spelt — In-Depth Nutrition Comparison

Compare

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

Nattō vs Spelt 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.
Nattō
Nattō
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Spelt
Spelt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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%
~equal in Zinc ~3.28mg

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.
Nattō
Nattō
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Spelt
Spelt
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin KVitamin K +541.7%
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%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Spelt 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%
Magnesium 115mg 136mg 5%
Vitamin E 0.01mg 0.79mg 5%
Selenium 8.8µg 11.7µg 5%
Saturated fat 1.591g 0.406g 5%
Monounsaturated fat 2.43g 0.445g 5%
Zinc 3.03mg 3.28mg 2%
Protein per 100 calories 9.2g 4.3g N/A
Calories per 10 g protein 109kcal 232kcal N/A
Weight per 100 calories 47g 30g N/A
Unsaturated / Saturated Fat ratio 5.4 4.2 N/A
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
Nattō
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Spelt
Spelt
1
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +446.1%
Contains more Poly. FatPolyunsaturated fat +393.6%
Contains less Sat. FatSaturated fat -74.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.