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  6. Spelt vs. Nattō

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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
Contains more MagnesiumMagnesium +18.3%
Contains more PhosphorusPhosphorus +130.5%
Contains more ManganeseManganese +95.2%
Contains more SeleniumSelenium +33%
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%
~equal in Zinc ~3.03mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin KVitamin K +541.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Nattō DV% diff.
Manganese 2.983mg 1.528mg 63%
Iron 4.44mg 8.6mg 52%
Vitamin B3 6.843mg 0mg 43%
Polyunsaturated fat 1.258g 6.21g 33%
Phosphorus 401mg 174mg 32%
Starch 53.92g 22%
Fiber 10.7g 5.4g 21%
Carbs 70.19g 12.68g 19%
Calcium 27mg 217mg 19%
Copper 0.511mg 0.667mg 17%
Vitamin B1 0.364mg 0.16mg 17%
Vitamin B5 1.068mg 0.215mg 17%
Vitamin K 3.6µg 23.1µg 16%
Vitamin C 0mg 13mg 14%
Fats 2.43g 11g 13%
Protein 14.57g 19.4g 10%
Potassium 388mg 729mg 10%
Choline 57mg 10%
Folate 45µg 8µg 9%
Vitamin B6 0.23mg 0.13mg 8%
Calories 338kcal 211kcal 6%
Vitamin B2 0.113mg 0.19mg 6%
Magnesium 136mg 115mg 5%
Vitamin E 0.79mg 0.01mg 5%
Selenium 11.7µg 8.8µg 5%
Saturated fat 0.406g 1.591g 5%
Monounsaturated fat 0.445g 2.43g 5%
Zinc 3.28mg 3.03mg 2%
Protein per 100 calories 4.3g 9.2g N/A
Calories per 10 g protein 232kcal 109kcal N/A
Weight per 100 calories 30g 47g N/A
Unsaturated / Saturated Fat ratio 4.2 5.4 N/A
Net carbs 59.49g 7.28g N/A
Sugar 6.82g 4.89g N/A
Sodium 8mg 7mg 0%
Tryptophan 0.132mg 0.223mg 0%
Threonine 0.443mg 0.813mg 0%
Isoleucine 0.552mg 0.931mg 0%
Leucine 1.07mg 1.509mg 0%
Lysine 0.409mg 1.145mg 0%
Methionine 0.258mg 0.208mg 0%
Phenylalanine 0.737mg 0.941mg 0%
Valine 0.681mg 1.018mg 0%
Histidine 0.36mg 0.512mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +453.5%
Contains more ProteinProtein +33.2%
Contains more FatsFats +352.7%
Contains more WaterWater +399.3%
~equal in Other ~1.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -74.5%
Contains more Mono. FatMonounsaturated fat +446.1%
Contains more Poly. FatPolyunsaturated fat +393.6%

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. 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.