Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Bran
  5. Compare
  6. Bran vs. Spätzle

Bran vs. Spätzle — In-Depth Nutrition Comparison

Compare

The main differences between Bran and Spätzle

  • Bran has more Manganese, Vitamin B1, Phosphorus, and Fiber, however, Spätzle has more Selenium.
  • Daily need coverage for Selenium from Spätzle is 29% higher.
  • Spätzle has 5 times less Vitamin B1 than Bran. Bran has 0.16mg of Vitamin B1, while Spätzle has 0.03mg.
  • Bran is lower in Sodium.

Food types used in this article are Oat bran, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Bran 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.
Bran
Bran
6
:
4
Spätzle
Spätzle
Contains more Iron +46.7%
Contains more Magnesium +90.5%
Contains more Phosphorus +56.6%
Contains more Potassium +142.1%
Contains less Sodium -99.4%
Contains more Manganese +206%
Contains more Calcium +20%
Contains more Zinc +22.6%
Contains more Copper +48.5%
Contains more Selenium +210.4%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Iron +46.7%
Contains more Magnesium +90.5%
Contains more Phosphorus +56.6%
Contains more Potassium +142.1%
Contains less Sodium -99.4%
Contains more Manganese +206%
Contains more Calcium +20%
Contains more Zinc +22.6%
Contains more Copper +48.5%
Contains more Selenium +210.4%

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.
Bran
Bran
3
:
8
Spätzle
Spätzle
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +70%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +84%
Contains more Folate +16.7%
Contains more Vitamin B12 +∞%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
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 +433.3%
Contains more Vitamin B2 +70%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +84%
Contains more Folate +16.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Spätzle
Spätzle
Contains more Water +24%
Contains more Protein +41.4%
Contains more Fats +140.7%
Contains more Carbs +119.9%
Equal in Other - 0.5
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 Water +24%
Contains more Protein +41.4%
Contains more Fats +140.7%
Contains more Carbs +119.9%
Equal in Other - 0.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +99.7%
Contains more Polyunsaturated fat +62.8%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +99.7%
Contains more Polyunsaturated fat +62.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Spätzle Opinion
Net carbs 8.84g 23.96g Spätzle
Protein 3.21g 4.54g Spätzle
Fats 0.86g 2.07g Spätzle
Carbs 11.44g 25.16g Spätzle
Calories 40kcal 138kcal Spätzle
Sugar 0.4g Bran
Fiber 2.6g 1.2g Bran
Calcium 10mg 12mg Spätzle
Iron 0.88mg 0.6mg Bran
Magnesium 40mg 21mg Bran
Phosphorus 119mg 76mg Bran
Potassium 92mg 38mg Bran
Sodium 1mg 165mg Bran
Zinc 0.53mg 0.65mg Spätzle
Copper 0.066mg 0.098mg Spätzle
Manganese 0.964mg 0.315mg Bran
Selenium 7.7µg 23.9µg Spätzle
Vitamin A 0IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.17mg Spätzle
Vitamin B1 0.16mg 0.03mg Bran
Vitamin B2 0.034mg 0.02mg Bran
Vitamin B3 0.144mg 0.4mg Spätzle
Vitamin B5 0.217mg 0.263mg Spätzle
Vitamin B6 0.025mg 0.046mg Spätzle
Folate 6µg 7µg Spätzle
Vitamin B12 0µg 0.09µg Spätzle
Tryptophan 0.057mg 0.043mg Bran
Threonine 0.086mg 0.138mg Spätzle
Isoleucine 0.114mg 0.19mg Spätzle
Leucine 0.235mg 0.365mg Spätzle
Lysine 0.13mg 0.137mg Spätzle
Methionine 0.057mg 0.086mg Spätzle
Phenylalanine 0.155mg 0.24mg Spätzle
Valine 0.165mg 0.22mg Spätzle
Histidine 0.07mg 0.121mg Spätzle
Cholesterol 0mg 29mg Bran
Trans Fat 0.029g Bran
Saturated Fat 0.163g 0.419g Bran
Monounsaturated Fat 0.291g 0.581g Spätzle
Polyunsaturated fat 0.339g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Spätzle
Spätzle vs Taco
Taco
Spätzle
Spätzle vs Taco salad
Taco salad
Spätzle
Spätzle vs Nachos
Nachos

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
6%
Bran
6%
Spätzle
Minerals Daily Need Coverage Score
33%
Bran
32%
Spätzle

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Spätzle
Spätzle is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.256g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.