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  6. Spätzle vs. Nattō

Spätzle vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between spätzle and nattō

  • Spätzle has more selenium, while nattō has more iron, copper, manganese, magnesium, zinc, calcium, potassium, vitamin K, and fiber.
  • Nattō covers your daily need for iron, 100% more than spätzle.
  • Spätzle contains 3 times more selenium than nattō. While spätzle contains 23.9µg of selenium, nattō contains only 8.8µg.

These are the specific foods used in this comparison Noodles, egg, cooked, unenriched, with added salt and Natto.

Infographic

Spätzle vs Nattō 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Nattō
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%
Contains more SeleniumSelenium +171.6%
Contains more MagnesiumMagnesium +447.6%
Contains more CalciumCalcium +1708.3%
Contains more PotassiumPotassium +1818.4%
Contains more IronIron +1333.3%
Contains more CopperCopper +580.6%
Contains more ZincZinc +366.2%
Contains more PhosphorusPhosphorus +128.9%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +385.1%

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.
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% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Nattō
Nattō
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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spätzle Nattō DV% diff.
Iron 0.6mg 8.6mg 100%
Copper 0.098mg 0.667mg 63%
Manganese 0.315mg 1.528mg 53%
Polyunsaturated fat 0.552g 6.21g 38%
Protein 4.54g 19.4g 30%
Selenium 23.9µg 8.8µg 27%
Magnesium 21mg 115mg 22%
Zinc 0.65mg 3.03mg 22%
Calcium 12mg 217mg 21%
Potassium 38mg 729mg 20%
Vitamin K 0µg 23.1µg 19%
Fiber 1.2g 5.4g 17%
Fats 2.07g 11g 14%
Vitamin C 0mg 13mg 14%
Phosphorus 76mg 174mg 14%
Vitamin B2 0.02mg 0.19mg 13%
Vitamin B1 0.03mg 0.16mg 11%
Cholesterol 29mg 0mg 10%
Sodium 165mg 7mg 7%
Vitamin B6 0.046mg 0.13mg 6%
Choline 25.7mg 57mg 6%
Saturated fat 0.419g 1.591g 5%
Monounsaturated fat 0.581g 2.43g 5%
Calories 138kcal 211kcal 4%
Carbs 25.16g 12.68g 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B3 0.4mg 0mg 3%
Vitamin A 6µg 0µg 1%
Vitamin E 0.17mg 0.01mg 1%
Vitamin B5 0.263mg 0.215mg 1%
Protein per 100 calories 3.3g 9.2g N/A
Calories per 10 g protein 304kcal 109kcal N/A
Weight per 100 calories 72g 47g N/A
Unsaturated / Saturated Fat ratio 2.7 5.4 N/A
Net carbs 23.96g 7.28g N/A
Sugar 0.4g 4.89g N/A
Folate 7µg 8µg 0%
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.223mg 0%
Threonine 0.138mg 0.813mg 0%
Isoleucine 0.19mg 0.931mg 0%
Leucine 0.365mg 1.509mg 0%
Lysine 0.137mg 1.145mg 0%
Methionine 0.086mg 0.208mg 0%
Phenylalanine 0.24mg 0.941mg 0%
Valine 0.22mg 1.018mg 0%
Histidine 0.121mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Nattō
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more CarbsCarbs +98.4%
Contains more WaterWater +23.1%
Contains more ProteinProtein +327.3%
Contains more FatsFats +431.4%
Contains more OtherOther +280%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
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
Contains less Sat. FatSaturated fat -73.7%
Contains more Mono. FatMonounsaturated fat +318.2%
Contains more Poly. FatPolyunsaturated fat +1025%

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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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.