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  6. Spinach raw vs. Nattō

Spinach raw vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between Spinach raw and Nattō

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, and Vitamin C, however, Nattō is richer in Iron, Copper, Manganese, Zinc, Phosphorus, and Selenium.
  • Spinach raw covers your daily Vitamin K needs 383% more than Nattō.

Specific food types used in this comparison are Spinach, raw and Natto.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
0
:
10
Nattō
Nattō
Contains more Calcium +119.2%
Contains more Iron +217.3%
Contains more Magnesium +45.6%
Contains more Phosphorus +255.1%
Contains more Potassium +30.6%
Contains less Sodium -91.1%
Contains more Zinc +471.7%
Contains more Copper +413.1%
Contains more Manganese +70.3%
Contains more Selenium +780%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Calcium +119.2%
Contains more Iron +217.3%
Contains more Magnesium +45.6%
Contains more Phosphorus +255.1%
Contains more Potassium +30.6%
Contains less Sodium -91.1%
Contains more Zinc +471.7%
Contains more Copper +413.1%
Contains more Manganese +70.3%
Contains more Selenium +780%

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.
Spinach raw
Spinach raw
7
:
3
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +20200%
Contains more Vitamin C +116.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +50%
Contains more Folate +2325%
Contains more Vitamin K +1990.5%
Contains more Vitamin B1 +105.1%
Contains more Vitamin B5 +230.8%
Equal in Vitamin B2 - 0.19
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Nattō
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 +20200%
Contains more Vitamin C +116.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +50%
Contains more Folate +2325%
Contains more Vitamin K +1990.5%
Contains more Vitamin B1 +105.1%
Contains more Vitamin B5 +230.8%
Equal in Vitamin B2 - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Nattō
Nattō
Contains more Water +66.1%
Contains more Protein +578.3%
Contains more Fats +2720.5%
Contains more Carbs +249.3%
Contains more Other +10.5%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Nattō
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 Water +66.1%
Contains more Protein +578.3%
Contains more Fats +2720.5%
Contains more Carbs +249.3%
Contains more Other +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Nattō
Nattō
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +24200%
Contains more Polyunsaturated fat +3663.6%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +24200%
Contains more Polyunsaturated fat +3663.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Nattō
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Nattō Opinion
Net carbs 1.43g 7.28g Nattō
Protein 2.86g 19.4g Nattō
Fats 0.39g 11g Nattō
Carbs 3.63g 12.68g Nattō
Calories 23kcal 211kcal Nattō
Fructose 0.15g Spinach raw
Sugar 0.42g 4.89g Spinach raw
Fiber 2.2g 5.4g Nattō
Calcium 99mg 217mg Nattō
Iron 2.71mg 8.6mg Nattō
Magnesium 79mg 115mg Nattō
Phosphorus 49mg 174mg Nattō
Potassium 558mg 729mg Nattō
Sodium 79mg 7mg Nattō
Zinc 0.53mg 3.03mg Nattō
Copper 0.13mg 0.667mg Nattō
Manganese 0.897mg 1.528mg Nattō
Selenium 1µg 8.8µg Nattō
Vitamin A 9377IU 0IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg 0.01mg Spinach raw
Vitamin C 28.1mg 13mg Spinach raw
Vitamin B1 0.078mg 0.16mg Nattō
Vitamin B2 0.189mg 0.19mg Nattō
Vitamin B3 0.724mg 0mg Spinach raw
Vitamin B5 0.065mg 0.215mg Nattō
Vitamin B6 0.195mg 0.13mg Spinach raw
Folate 194µg 8µg Spinach raw
Vitamin K 482.9µg 23.1µg Spinach raw
Tryptophan 0.039mg 0.223mg Nattō
Threonine 0.122mg 0.813mg Nattō
Isoleucine 0.147mg 0.931mg Nattō
Leucine 0.223mg 1.509mg Nattō
Lysine 0.174mg 1.145mg Nattō
Methionine 0.053mg 0.208mg Nattō
Phenylalanine 0.129mg 0.941mg Nattō
Valine 0.161mg 1.018mg Nattō
Histidine 0.064mg 0.512mg Nattō
Saturated Fat 0.063g 1.591g Spinach raw
Monounsaturated Fat 0.01g 2.43g Nattō
Polyunsaturated fat 0.165g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
181%
Spinach raw
20%
Nattō
Minerals Daily Need Coverage Score
45%
Spinach raw
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.47g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.528g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 24)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.9)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 72mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.