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Bran vs Spätzle - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Spätzle
Spätzle contains less Sugars (difference - 1.05g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.909g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 42)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 161mg)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran 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
32
Bran
3
Spätzle
Mineral Summary Score
84
Bran
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
Bran
8
:
Contains more Iron +801.7%
Contains more Calcium +383.3%
Contains more Potassium +1389.5%
Contains more Magnesium +1019%
Contains more Copper +311.2%
Contains more Zinc +378.5%
Contains more Phosphorus +865.8%
Contains less Sodium -97.6%
Contains more Iron +801.7%
Contains more Calcium +383.3%
Contains more Potassium +1389.5%
Contains more Magnesium +1019%
Contains more Copper +311.2%
Contains more Zinc +378.5%
Contains more Phosphorus +865.8%
Contains less Sodium -97.6%

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
Bran
8
:
Contains more Vitamin E +494.1%
Contains more Vitamin B1 +3800%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +468.1%
Contains more Vitamin B6 +258.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +494.1%
Contains more Vitamin B1 +3800%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +468.1%
Contains more Vitamin B6 +258.7%
Contains more Vitamin K +∞%
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
104%
Bran
27%
Spätzle
Carbohydrates
66%
Bran
25%
Spätzle
Fats
32%
Bran
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 Bran Spätzle Opinion
Calories 246 138 Bran
Protein 17.3 4.54 Bran
Fats 7.03 2.07 Bran
Vitamin C 0 0
Carbs 66.22 25.16 Bran
Cholesterol 0 29 Bran
Vitamin D 0 Bran
Iron 5.41 0.6 Bran
Calcium 58 12 Bran
Potassium 566 38 Bran
Magnesium 235 21 Bran
Sugars 1.45 0.4 Bran
Fiber 15.4 1.2 Bran
Copper 0.403 0.098 Bran
Zinc 3.11 0.65 Bran
Starch
Phosphorus 734 76 Bran
Sodium 4 165 Bran
Vitamin A 0 21 Spätzle
Vitamin E 1.01 0.17 Bran
Vitamin D 0 Bran
Vitamin B1 1.17 0.03 Bran
Vitamin B2 0.22 0.02 Bran
Vitamin B3 0.934 0.4 Bran
Vitamin B5 1.494 0.263 Bran
Vitamin B6 0.165 0.046 Bran
Vitamin B12 0 0.09 Spätzle
Vitamin K 3.2 0 Bran
Folic acid (B9) 0 0
Trans Fat 0.029 Bran
Saturated Fat 1.328 0.419 Spätzle
Monounsaturated Fat 2.376 0.581 Bran
Polyunsaturated fat 2.766 0.552 Bran
Tryptophan 0.335 0.043 Bran
Threonine 0.502 0.138 Bran
Isoleucine 0.668 0.19 Bran
Leucine 1.374 0.365 Bran
Lysine 0.76 0.137 Bran
Methionine 0.335 0.086 Bran
Phenylalanine 0.908 0.24 Bran
Valine 0.964 0.22 Bran
Histidine 0.41 0.121 Bran
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.