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Spätzle vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between Spätzle and Nattō

  • Spätzle has more Selenium, while Nattō has more Iron, Copper, Manganese, Magnesium, Zinc, Calcium, Potassium, Vitamin K, and Fiber.
  • Nattō covers your daily need of Iron 100% more than Spätzle.
  • Spätzle contains 3 times more Selenium than Nattō. While Spätzle contains 23.9µg of Selenium, Nattō contains only 8.8µg.

These are the specific foods used in this comparison Noodles, egg, cooked, unenriched, with added salt and Natto.

Infographic

Spätzle 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.
Contains more Selenium +171.6%
Contains more Calcium +1708.3%
Contains more Iron +1333.3%
Contains more Magnesium +447.6%
Contains more Phosphorus +128.9%
Contains more Potassium +1818.4%
Contains less Sodium -95.8%
Contains more Zinc +366.2%
Contains more Copper +580.6%
Contains more Manganese +385.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Selenium +171.6%
Contains more Calcium +1708.3%
Contains more Iron +1333.3%
Contains more Magnesium +447.6%
Contains more Phosphorus +128.9%
Contains more Potassium +1818.4%
Contains less Sodium -95.8%
Contains more Zinc +366.2%
Contains more Copper +580.6%
Contains more Manganese +385.1%

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.
:
7
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +850%
Contains more Vitamin B6 +182.6%
Contains more Folate +14.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
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 +1600%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +850%
Contains more Vitamin B6 +182.6%
Contains more Folate +14.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +98.4%
Contains more Water +23.1%
Contains more Protein +327.3%
Contains more Fats +431.4%
Contains more Other +280%
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 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 +98.4%
Contains more Water +23.1%
Contains more Protein +327.3%
Contains more Fats +431.4%
Contains more Other +280%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.7%
Contains more Monounsaturated Fat +318.2%
Contains more Polyunsaturated fat +1025%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -73.7%
Contains more Monounsaturated Fat +318.2%
Contains more Polyunsaturated fat +1025%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Nattō Opinion
Net carbs 23.96g 7.28g Spätzle
Protein 4.54g 19.4g Nattō
Fats 2.07g 11g Nattō
Carbs 25.16g 12.68g Spätzle
Calories 138kcal 211kcal Nattō
Sugar 0.4g 4.89g Spätzle
Fiber 1.2g 5.4g Nattō
Calcium 12mg 217mg Nattō
Iron 0.6mg 8.6mg Nattō
Magnesium 21mg 115mg Nattō
Phosphorus 76mg 174mg Nattō
Potassium 38mg 729mg Nattō
Sodium 165mg 7mg Nattō
Zinc 0.65mg 3.03mg Nattō
Copper 0.098mg 0.667mg Nattō
Manganese 0.315mg 1.528mg Nattō
Selenium 23.9µg 8.8µg Spätzle
Vitamin A 21IU 0IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg 0.01mg Spätzle
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.03mg 0.16mg Nattō
Vitamin B2 0.02mg 0.19mg Nattō
Vitamin B3 0.4mg 0mg Spätzle
Vitamin B5 0.263mg 0.215mg Spätzle
Vitamin B6 0.046mg 0.13mg Nattō
Folate 7µg 8µg Nattō
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 23.1µg Nattō
Tryptophan 0.043mg 0.223mg Nattō
Threonine 0.138mg 0.813mg Nattō
Isoleucine 0.19mg 0.931mg Nattō
Leucine 0.365mg 1.509mg Nattō
Lysine 0.137mg 1.145mg Nattō
Methionine 0.086mg 0.208mg Nattō
Phenylalanine 0.24mg 0.941mg Nattō
Valine 0.22mg 1.018mg Nattō
Histidine 0.121mg 0.512mg Nattō
Cholesterol 29mg 0mg Nattō
Trans Fat 0.029g 0g Nattō
Saturated Fat 0.419g 1.591g Spätzle
Monounsaturated Fat 0.581g 2.43g Nattō
Polyunsaturated fat 0.552g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Spätzle
20%
Nattō
Minerals Daily Need Coverage Score
32%
Spätzle
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 4.49g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 1.172g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 56)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 158mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
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

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.