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  6. Couscous vs. Spätzle

Couscous vs. Spätzle — In-Depth Nutrition Comparison

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How are Couscous and Spätzle different?

  • Couscous is higher in Selenium, however, Spätzle is richer in Manganese, Phosphorus, and Copper.
  • Couscous contains 2 times more Vitamin B3 than Spätzle. While Couscous contains 0.983mg of Vitamin B3, Spätzle contains only 0.4mg.
  • Couscous has less Sodium.

Couscous, cooked and Noodles, egg, cooked, unenriched, with added salt are the varieties used in this article.

Infographic

Couscous vs Spätzle 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.
Couscous
Couscous
3
:
7
Spätzle
Spätzle
Contains more Potassium +52.6%
Contains less Sodium -97%
Contains more Selenium +15.1%
Contains more Calcium +50%
Contains more Iron +57.9%
Contains more Magnesium +162.5%
Contains more Phosphorus +245.5%
Contains more Zinc +150%
Contains more Copper +139%
Contains more Manganese +275%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Potassium +52.6%
Contains less Sodium -97%
Contains more Selenium +15.1%
Contains more Calcium +50%
Contains more Iron +57.9%
Contains more Magnesium +162.5%
Contains more Phosphorus +245.5%
Contains more Zinc +150%
Contains more Copper +139%
Contains more Manganese +275%

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.
Couscous
Couscous
8
:
3
Spätzle
Spätzle
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 Folate +114.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Spätzle
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%
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 Folate +114.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Spätzle
Spätzle
Contains more Protein +19.8%
Contains more Fats +1193.8%
Contains more Other +92.3%
Equal in Carbs - 25.16
Equal in Water - 67.73
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Spätzle
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Protein +19.8%
Contains more Fats +1193.8%
Contains more Other +92.3%
Equal in Carbs - 25.16
Equal in Water - 67.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +2540.9%
Contains more Polyunsaturated fat +762.5%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +2540.9%
Contains more Polyunsaturated fat +762.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Spätzle Opinion
Net carbs 21.82g 23.96g Spätzle
Protein 3.79g 4.54g Spätzle
Fats 0.16g 2.07g Spätzle
Carbs 23.22g 25.16g Spätzle
Calories 112kcal 138kcal Spätzle
Sugar 0.1g 0.4g Couscous
Fiber 1.4g 1.2g Couscous
Calcium 8mg 12mg Spätzle
Iron 0.38mg 0.6mg Spätzle
Magnesium 8mg 21mg Spätzle
Phosphorus 22mg 76mg Spätzle
Potassium 58mg 38mg Couscous
Sodium 5mg 165mg Couscous
Zinc 0.26mg 0.65mg Spätzle
Copper 0.041mg 0.098mg Spätzle
Manganese 0.084mg 0.315mg Spätzle
Selenium 27.5µg 23.9µg Couscous
Vitamin A 0IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.13mg 0.17mg Spätzle
Vitamin B1 0.063mg 0.03mg Couscous
Vitamin B2 0.027mg 0.02mg Couscous
Vitamin B3 0.983mg 0.4mg Couscous
Vitamin B5 0.371mg 0.263mg Couscous
Vitamin B6 0.051mg 0.046mg Couscous
Folate 15µg 7µg Couscous
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.1µg 0µg Couscous
Tryptophan 0.049mg 0.043mg Couscous
Threonine 0.1mg 0.138mg Spätzle
Isoleucine 0.147mg 0.19mg Spätzle
Leucine 0.259mg 0.365mg Spätzle
Lysine 0.073mg 0.137mg Spätzle
Methionine 0.059mg 0.086mg Spätzle
Phenylalanine 0.184mg 0.24mg Spätzle
Valine 0.162mg 0.22mg Spätzle
Histidine 0.077mg 0.121mg Spätzle
Cholesterol 0mg 29mg Couscous
Trans Fat 0.029g Couscous
Saturated Fat 0.029g 0.419g Couscous
Monounsaturated Fat 0.022g 0.581g Spätzle
Polyunsaturated fat 0.064g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Spätzle
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
7%
Couscous
6%
Spätzle
Minerals Daily Need Coverage Score
22%
Couscous
32%
Spätzle

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 Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 160mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 29mg)
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

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.