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  6. Nattō vs. Spaghetti

Nattō vs. Spaghetti — In-Depth Nutrition Comparison

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The main differences between nattō and spaghetti

  • Nattō has more iron, copper, manganese, protein, magnesium, zinc, calcium, potassium, and vitamin K; however, spaghetti has more selenium.
  • Daily need coverage for iron for nattō is 101% higher.

Food types used in this article are Natto and Pasta, cooked, unenriched, without added salt.

Infographic

Nattō vs Spaghetti infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Nattō
Nattō
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +538.9%
Contains more CalciumCalcium +3000%
Contains more PotassiumPotassium +1556.8%
Contains more IronIron +1620%
Contains more CopperCopper +567%
Contains more ZincZinc +494.1%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +374.5%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +200%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Nattō
Nattō
7
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%
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% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B5Vitamin B5 +92%
Contains more Vitamin B6Vitamin B6 +165.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B3Vitamin B3 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Spaghetti DV% diff.
Iron 8.6mg 0.5mg 101%
Copper 0.667mg 0.1mg 63%
Manganese 1.528mg 0.322mg 52%
Polyunsaturated fat 6.21g 0.326g 39%
Selenium 8.8µg 26.4µg 32%
Protein 19.4g 5.8g 27%
Magnesium 115mg 18mg 23%
Zinc 3.03mg 0.51mg 23%
Calcium 217mg 7mg 21%
Potassium 729mg 44mg 20%
Vitamin K 23.1µg 0µg 19%
Phosphorus 174mg 58mg 17%
Fats 11g 0.93g 15%
Vitamin C 13mg 0mg 14%
Fiber 5.4g 1.8g 14%
Vitamin B2 0.19mg 0.02mg 13%
Vitamin B1 0.16mg 0.02mg 12%
Starch 26.01g 11%
Choline 57mg 6.4mg 9%
Carbs 12.68g 30.86g 6%
Vitamin B6 0.13mg 0.049mg 6%
Saturated fat 1.591g 0.176g 6%
Monounsaturated fat 2.43g 0.131g 6%
Calories 211kcal 158kcal 3%
Vitamin B3 0mg 0.4mg 3%
Vitamin B5 0.215mg 0.112mg 2%
Omega-3 (ALA) 0.024g 2%
Protein per 100 calories 9.2g 3.7g N/A
Calories per 10 g protein 109kcal 272kcal N/A
Weight per 100 calories 47g 63g N/A
Unsaturated / Saturated Fat ratio 5.4 2.6 N/A
Net carbs 7.28g 29.06g N/A
Sugar 4.89g 0.56g N/A
Sodium 7mg 1mg 0%
Vitamin E 0.01mg 0.06mg 0%
Folate 8µg 7µg 0%
Tryptophan 0.223mg 0.083mg 0%
Threonine 0.813mg 0.206mg 0%
Isoleucine 0.931mg 0.228mg 0%
Leucine 1.509mg 0.44mg 0%
Lysine 1.145mg 0.133mg 0%
Methionine 0.208mg 0.065mg 0%
Phenylalanine 0.941mg 0.297mg 0%
Valine 1.018mg 0.262mg 0%
Histidine 0.512mg 0.132mg 0%
Fructose 0.03g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +234.5%
Contains more FatsFats +1082.8%
Contains more CarbsCarbs +143.4%
Contains more WaterWater +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +1755%
Contains more Poly. FatPolyunsaturated fat +1804.9%
Contains less Sat. FatSaturated fat -88.9%

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.