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Couscous vs Spätzle - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 65)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.3)
Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 0.3g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 160mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.39g)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Couscous 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
4
Couscous
3
Spätzle
Mineral Summary Score
5
Couscous
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 Potassium +52.6%
Contains less Sodium -97%
Contains more Iron +57.9%
Contains more Calcium +50%
Contains more Magnesium +162.5%
Contains more Copper +139%
Contains more Zinc +150%
Contains more Phosphorus +245.5%
Contains more Potassium +52.6%
Contains less Sodium -97%
Contains more Iron +57.9%
Contains more Calcium +50%
Contains more Magnesium +162.5%
Contains more Copper +139%
Contains more Zinc +150%
Contains more Phosphorus +245.5%

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 +110%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046

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
23%
Couscous
27%
Spätzle
Carbohydrates
23%
Couscous
25%
Spätzle
Fats
1%
Couscous
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 Couscous Spätzle Opinion
Calories 112 138 Spätzle
Protein 3.79 4.54 Spätzle
Fats 0.16 2.07 Spätzle
Vitamin C 0 0
Carbs 23.22 25.16 Spätzle
Cholesterol 0 29 Couscous
Vitamin D 0 Couscous
Iron 0.38 0.6 Spätzle
Calcium 8 12 Spätzle
Potassium 58 38 Couscous
Magnesium 8 21 Spätzle
Sugars 0.1 0.4 Spätzle
Fiber 1.4 1.2 Couscous
Copper 0.041 0.098 Spätzle
Zinc 0.26 0.65 Spätzle
Starch
Phosphorus 22 76 Spätzle
Sodium 5 165 Couscous
Vitamin A 0 21 Spätzle
Vitamin E 0.13 0.17 Spätzle
Vitamin D 0 Couscous
Vitamin B1 0.063 0.03 Couscous
Vitamin B2 0.027 0.02 Couscous
Vitamin B3 0.983 0.4 Couscous
Vitamin B5 0.371 0.263 Couscous
Vitamin B6 0.051 0.046 Couscous
Vitamin B12 0 0.09 Spätzle
Vitamin K 0.1 0 Couscous
Folic acid (B9) 0 0
Trans Fat 0.029 Couscous
Saturated Fat 0.029 0.419 Couscous
Monounsaturated Fat 0.022 0.581 Spätzle
Polyunsaturated fat 0.064 0.552 Spätzle
Tryptophan 0.049 0.043 Couscous
Threonine 0.1 0.138 Spätzle
Isoleucine 0.147 0.19 Spätzle
Leucine 0.259 0.365 Spätzle
Lysine 0.073 0.137 Spätzle
Methionine 0.059 0.086 Spätzle
Phenylalanine 0.184 0.24 Spätzle
Valine 0.162 0.22 Spätzle
Histidine 0.077 0.121 Spätzle
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.