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Nattō vs. Spread — In-Depth Nutrition Comparison

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What are the main differences between nattō and spread?

  • Nattō is richer in iron, manganese, copper, magnesium, fiber, calcium, and zinc, yet spread is richer in vitamin B12.
  • Nattō's daily need coverage for iron is 98% higher.
  • Nattō has 59 times more manganese than spread. Nattō has 1.528mg of manganese, while spread has 0.026mg.
  • Nattō contains less saturated fat.
  • Spread has a lower glycemic index than nattō.

We used Natto and Sandwich spread, pork, beef types in this comparison.

Infographic

Nattō vs Spread 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
9
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%
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +1337.5%
Contains more CalciumCalcium +1708.3%
Contains more PotassiumPotassium +562.7%
Contains more IronIron +988.6%
Contains more CopperCopper +413.1%
Contains more ZincZinc +197.1%
Contains more PhosphorusPhosphorus +194.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +5776.9%
Contains more SeleniumSelenium +10.2%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Spread
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +41.8%
Contains more Vitamin KVitamin K +1343.8%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +17300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.172mg
~equal in Vitamin B6 ~0.12mg
~equal in Choline ~62.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +153.3%
Contains more FatsFats +57.6%
Contains more OtherOther +46.3%
~equal in Carbs ~11.94g
~equal in Water ~60.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -73.4%
Contains more Poly. FatPolyunsaturated fat +142.1%
Contains more Mono. FatMonounsaturated fat +212.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Spread
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Spread DV% diff.
Iron 8.6mg 0.79mg 98%
Manganese 1.528mg 0.026mg 65%
Copper 0.667mg 0.13mg 60%
Vitamin B12 0µg 1.12µg 47%
Sodium 7mg 1013mg 44%
Magnesium 115mg 8mg 25%
Polyunsaturated fat 6.21g 2.565g 24%
Protein 19.4g 7.66g 23%
Calcium 217mg 12mg 21%
Fiber 5.4g 0.2g 21%
Saturated fat 1.591g 5.977g 20%
Vitamin K 23.1µg 1.6µg 18%
Potassium 729mg 110mg 18%
Zinc 3.03mg 1.02mg 18%
Phosphorus 174mg 59mg 16%
Vitamin C 13mg 0mg 14%
Monounsaturated fat 2.43g 7.584g 13%
Cholesterol 0mg 38mg 13%
Vitamin E 0.01mg 1.74mg 12%
Vitamin B3 0mg 1.73mg 11%
Fats 11g 17.34g 10%
Vitamin B2 0.19mg 0.134mg 4%
Vitamin B5 0.215mg 0.43mg 4%
Vitamin D 0IU 22IU 3%
Vitamin A 0µg 26µg 3%
Vitamin D 0µg 0.6µg 3%
Folate 8µg 2µg 2%
Selenium 8.8µg 9.7µg 2%
Choline 57mg 62.3mg 1%
Calories 211kcal 235kcal 1%
Vitamin B6 0.13mg 0.12mg 1%
Vitamin B1 0.16mg 0.172mg 1%
Carbs 12.68g 11.94g 0%
Net carbs 7.28g 11.74g N/A
Sugar 4.89g 0g N/A
Tryptophan 0.223mg 0.082mg 0%
Threonine 0.813mg 0.334mg 0%
Isoleucine 0.931mg 0.334mg 0%
Leucine 1.509mg 0.6mg 0%
Lysine 1.145mg 0.663mg 0%
Methionine 0.208mg 0.196mg 0%
Phenylalanine 0.941mg 0.301mg 0%
Valine 1.018mg 0.356mg 0%
Histidine 0.512mg 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Nattō
30%
Spread
Minerals Daily Need Coverage Score
116%
Nattō
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 56)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2.1)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1006mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 4.386g)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
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

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.