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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.

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Spelt vs Nattō infographic
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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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
87%
Spelt
116%
Nattō
Carbohydrates
70%
Spelt
13%
Nattō
Fats
11%
Spelt
51%
Nattō

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Nattō
Nattō contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spelt Nattō Opinion
Calories 338 211 Spelt
Protein 14.57 19.4 Nattō
Fats 2.43 11 Nattō
Vitamin C 0 13 Nattō
Carbs 70.19 12.68 Spelt
Cholesterol 0 0
Vitamin D 0 Nattō
Iron 4.44 8.6 Nattō
Calcium 27 217 Nattō
Potassium 388 729 Nattō
Magnesium 136 115 Spelt
Sugars 6.82 4.89 Nattō
Fiber 10.7 5.4 Spelt
Copper 0.511 0.667 Nattō
Zinc 3.28 3.03 Spelt
Starch 53.92 Spelt
Phosphorus 401 174 Spelt
Sodium 8 7 Nattō
Vitamin A 10 0 Spelt
Vitamin E 0.79 0.01 Spelt
Vitamin D 0 Nattō
Vitamin B1 0.364 0.16 Spelt
Vitamin B2 0.113 0.19 Nattō
Vitamin B3 6.843 0 Spelt
Vitamin B5 1.068 0.215 Spelt
Vitamin B6 0.23 0.13 Spelt
Vitamin B12 0 0
Vitamin K 3.6 23.1 Nattō
Folate 45 8 Spelt
Trans Fat 0 Spelt
Saturated Fat 0.406 1.591 Spelt
Monounsaturated Fat 0.445 2.43 Nattō
Polyunsaturated fat 1.258 6.21 Nattō
Tryptophan 0.132 0.223 Nattō
Threonine 0.443 0.813 Nattō
Isoleucine 0.552 0.931 Nattō
Leucine 1.07 1.509 Nattō
Lysine 0.409 1.145 Nattō
Methionine 0.258 0.208 Spelt
Phenylalanine 0.737 0.941 Nattō
Valine 0.681 1.018 Nattō
Histidine 0.36 0.512 Nattō
Fructose 0.24 Spelt

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 of 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.