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  6. Spaghetti vs. Nattō

Spaghetti vs. Nattō — In-Depth Nutrition Comparison

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The main differences between spaghetti and nattō

  • Spaghetti has more selenium; however, nattō has more iron, copper, manganese, magnesium, zinc, calcium, potassium, vitamin K, and phosphorus.
  • Daily need coverage for iron for nattō is 101% higher.
  • Nattō has 3 times less selenium than spaghetti. Spaghetti has 26.4µg of selenium, while nattō has 8.8µg.

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

Infographic

Spaghetti 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +200%
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%

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.
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%
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%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B3Vitamin B3 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Nattō
Nattō
3
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 CarbsCarbs +143.4%
Contains more WaterWater +12.9%
Contains more ProteinProtein +234.5%
Contains more FatsFats +1082.8%
Contains more OtherOther +578.6%

Fat Type Comparison

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

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