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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, Phosphorus, Fiber, Vitamin B5, and Vitamin B1, while Nattō has more Iron, Vitamin B3, Calcium, Copper, and Vitamin K.
  • Spelt covers your daily need of Manganese 63% more than Nattō.
  • Spelt contains 5 times more Vitamin B5 than Nattō. While Spelt contains 1.068mg of Vitamin B5, Nattō contains only 0.215mg.

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 Iron +93.7%
Contains more Calcium +703.7%
Contains more Potassium +87.9%
Contains more Copper +30.5%
Contains less Sodium -12.5%
Equal in Zinc - 3.03
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Magnesium +18.3%
Contains more Phosphorus +130.5%
Contains more Iron +93.7%
Contains more Calcium +703.7%
Contains more Potassium +87.9%
Contains more Copper +30.5%
Contains less Sodium -12.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
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%

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
Calories 338kcal 211kcal Spelt
Protein 14.57g 19.4g Nattō
Fats 2.43g 11g Nattō
Vitamin C 0mg 13mg Nattō
Net carbs 59.49g 7.28g Spelt
Carbs 70.19g 12.68g Spelt
Cholesterol 0mg 0mg
Vitamin D IU 0IU Nattō
Iron 4.44mg 8.6mg Nattō
Calcium 27mg 217mg Nattō
Potassium 388mg 729mg Nattō
Magnesium 136mg 115mg Spelt
Sugar 6.82g 4.89g Nattō
Fiber 10.7g 5.4g Spelt
Copper 0.511mg 0.667mg Nattō
Zinc 3.28mg 3.03mg Spelt
Starch 53.92g g Spelt
Phosphorus 401mg 174mg Spelt
Sodium 8mg 7mg Nattō
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.01mg Spelt
Vitamin D µg 0µg 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
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 23.1µg Nattō
Folate 45µg 8µg Spelt
Trans Fat g 0g Spelt
Saturated Fat 0.406g 1.591g Spelt
Monounsaturated Fat 0.445g 2.43g Nattō
Polyunsaturated fat 1.258g 6.21g 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
Fructose 0.24g g Spelt

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
20
Nattō
Mineral Summary Score
92
Spelt
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
116%
Nattō
Carbohydrates
70%
Spelt
13%
Nattō
Fats
11%
Spelt
51%
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.