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Spelt vs Nattō - In-Depth Nutrition Comparison

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Summary of differences between Spelt and Nattō

  • Spelt has more Manganese, Vitamin B3, Phosphorus, Fiber, Vitamin B5, and Vitamin B1, while Nattō has more Iron, Calcium, Copper, and Vitamin K.
  • Spelt covers your daily need of Manganese 63% more than Nattō.

These are the specific foods used in this comparison Spelt, uncooked and Natto.

Infographic

Spelt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
3
:
5
Nattō
Contains more Magnesium +18.3%
Contains more Phosphorus +130.5%
Contains more Calcium +703.7%
Contains more Iron +93.7%
Contains more Potassium +87.9%
Contains less Sodium -12.5%
Contains more Copper +30.5%
Equal in Zinc - 3.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +18.3%
Contains more Phosphorus +130.5%
Contains more Calcium +703.7%
Contains more Iron +93.7%
Contains more Potassium +87.9%
Contains less Sodium -12.5%
Contains more Copper +30.5%
Equal in Zinc - 3.03

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
7
:
4
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +396.7%
Contains more Vitamin B6 +76.9%
Contains more Folate +462.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +68.1%
Contains more Vitamin K +541.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Contains more Vitamin A +∞%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +396.7%
Contains more Vitamin B6 +76.9%
Contains more Folate +462.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +68.1%
Contains more Vitamin K +541.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
:
4
Nattō
Contains more Carbs +453.5%
Contains more Protein +33.2%
Contains more Fats +352.7%
Contains more Water +399.3%
Equal in Other - 1.9
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
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 Carbs +453.5%
Contains more Protein +33.2%
Contains more Fats +352.7%
Contains more Water +399.3%
Equal in Other - 1.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
1
:
2
Nattō
Contains less Saturated Fat -74.5%
Contains more Monounsaturated Fat +446.1%
Contains more Polyunsaturated fat +393.6%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -74.5%
Contains more Monounsaturated Fat +446.1%
Contains more Polyunsaturated fat +393.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Nattō
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Nattō Opinion
Net carbs 59.49g 7.28g Spelt
Protein 14.57g 19.4g Nattō
Fats 2.43g 11g Nattō
Carbs 70.19g 12.68g Spelt
Calories 338kcal 211kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 4.89g Nattō
Fiber 10.7g 5.4g Spelt
Calcium 27mg 217mg Nattō
Iron 4.44mg 8.6mg Nattō
Magnesium 136mg 115mg Spelt
Phosphorus 401mg 174mg Spelt
Potassium 388mg 729mg Nattō
Sodium 8mg 7mg Nattō
Zinc 3.28mg 3.03mg Spelt
Copper 0.511mg 0.667mg Nattō
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.01mg Spelt
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.364mg 0.16mg Spelt
Vitamin B2 0.113mg 0.19mg Nattō
Vitamin B3 6.843mg 0mg Spelt
Vitamin B5 1.068mg 0.215mg Spelt
Vitamin B6 0.23mg 0.13mg Spelt
Folate 45µg 8µg Spelt
Vitamin K 3.6µg 23.1µg Nattō
Tryptophan 0.132mg 0.223mg Nattō
Threonine 0.443mg 0.813mg Nattō
Isoleucine 0.552mg 0.931mg Nattō
Leucine 1.07mg 1.509mg Nattō
Lysine 0.409mg 1.145mg Nattō
Methionine 0.258mg 0.208mg Spelt
Phenylalanine 0.737mg 0.941mg Nattō
Valine 0.681mg 1.018mg Nattō
Histidine 0.36mg 0.512mg Nattō
Saturated Fat 0.406g 1.591g Spelt
Monounsaturated Fat 0.445g 2.43g Nattō
Polyunsaturated fat 1.258g 6.21g Nattō
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Spelt
20%
Nattō
Minerals Daily Need Coverage Score
92%
Spelt
114%
Nattō

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.185g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.1)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 1.93g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.