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Buckwheat vs Spätzle - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.322g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 45)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 0.4g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 164mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Buckwheat Spätzle
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
22
Buckwheat
3
Spätzle
Mineral Summary Score
71
Buckwheat
13
Spätzle

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
:
Contains more Iron +266.7%
Contains more Calcium +50%
Contains more Potassium +1110.5%
Contains more Magnesium +1000%
Contains more Copper +1022.4%
Contains more Zinc +269.2%
Contains more Phosphorus +356.6%
Contains less Sodium -99.4%
Contains more Iron +266.7%
Contains more Calcium +50%
Contains more Potassium +1110.5%
Contains more Magnesium +1000%
Contains more Copper +1022.4%
Contains more Zinc +269.2%
Contains more Phosphorus +356.6%
Contains less Sodium -99.4%

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
:
Contains more Vitamin B1 +236.7%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +368.8%
Contains more Vitamin B6 +356.5%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +236.7%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +368.8%
Contains more Vitamin B6 +356.5%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

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
80%
Buckwheat
27%
Spätzle
Carbohydrates
72%
Buckwheat
25%
Spätzle
Fats
16%
Buckwheat
10%
Spätzle

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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 Buckwheat Spätzle Opinion
Calories 343 138 Buckwheat
Protein 13.25 4.54 Buckwheat
Fats 3.4 2.07 Buckwheat
Vitamin C 0 0
Carbs 71.5 25.16 Buckwheat
Cholesterol 0 29 Buckwheat
Vitamin D 0 Buckwheat
Iron 2.2 0.6 Buckwheat
Calcium 18 12 Buckwheat
Potassium 460 38 Buckwheat
Magnesium 231 21 Buckwheat
Sugars 0.4 Spätzle
Fiber 10 1.2 Buckwheat
Copper 1.1 0.098 Buckwheat
Zinc 2.4 0.65 Buckwheat
Starch
Phosphorus 347 76 Buckwheat
Sodium 1 165 Buckwheat
Vitamin A 0 21 Spätzle
Vitamin E 0.17 Spätzle
Vitamin D 0 Buckwheat
Vitamin B1 0.101 0.03 Buckwheat
Vitamin B2 0.425 0.02 Buckwheat
Vitamin B3 7.02 0.4 Buckwheat
Vitamin B5 1.233 0.263 Buckwheat
Vitamin B6 0.21 0.046 Buckwheat
Vitamin B12 0 0.09 Spätzle
Vitamin K 0 Spätzle
Folic acid (B9) 0 0
Trans Fat 0.029 Buckwheat
Saturated Fat 0.741 0.419 Spätzle
Monounsaturated Fat 1.04 0.581 Buckwheat
Polyunsaturated fat 1.039 0.552 Buckwheat
Tryptophan 0.192 0.043 Buckwheat
Threonine 0.506 0.138 Buckwheat
Isoleucine 0.498 0.19 Buckwheat
Leucine 0.832 0.365 Buckwheat
Lysine 0.672 0.137 Buckwheat
Methionine 0.172 0.086 Buckwheat
Phenylalanine 0.52 0.24 Buckwheat
Valine 0.678 0.22 Buckwheat
Histidine 0.309 0.121 Buckwheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.