Okara vs. Spätzle — In-Depth Nutrition Comparison
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Significant differences between Okara and Spätzle
- Okara is richer in Copper, Iron, Calcium, Vitamin B6, and Potassium, while Spätzle is higher in Selenium.
- Spätzle covers your daily Selenium needs 24% more than Okara.
- Okara has 7 times more Calcium than Spätzle. Okara has 80mg of Calcium, while Spätzle has 12mg.
- Okara is lower in Sodium.
Specific food types used in this comparison are Okara and Noodles, egg, cooked, unenriched, with added salt.
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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.
Contains
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Calcium
+566.7%
Contains
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Iron
+116.7%
Contains
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Magnesium
+23.8%
Contains
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Potassium
+460.5%
Contains
less
Sodium
-94.5%
Contains
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Copper
+104.1%
Contains
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Manganese
+28.3%
Contains
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Phosphorus
+26.7%
Contains
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Zinc
+16.1%
Contains
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Selenium
+125.5%
Contains
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Calcium
+566.7%
Contains
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Iron
+116.7%
Contains
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Magnesium
+23.8%
Contains
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Potassium
+460.5%
Contains
less
Sodium
-94.5%
Contains
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Copper
+104.1%
Contains
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Manganese
+28.3%
Contains
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Phosphorus
+26.7%
Contains
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Zinc
+16.1%
Contains
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Selenium
+125.5%
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.
:
Contains
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Vitamin B6
+150%
Contains
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Folate
+271.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+50%
Contains
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Vitamin B3
+300%
Contains
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Vitamin B5
+198.9%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.02
Contains
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Vitamin B6
+150%
Contains
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Folate
+271.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+50%
Contains
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Vitamin B3
+300%
Contains
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Vitamin B5
+198.9%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.02
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+20.5%
Contains
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Other
+76%
Contains
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Protein
+29%
Contains
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Fats
+19.7%
Contains
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Carbs
+105.7%
Contains
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Water
+20.5%
Contains
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Other
+76%
Contains
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Protein
+29%
Contains
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Fats
+19.7%
Contains
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Carbs
+105.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-53.9%
Contains
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Polyunsaturated fat
+36.8%
Contains
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Monounsaturated Fat
+96.9%
Contains
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Saturated Fat
-53.9%
Contains
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Polyunsaturated fat
+36.8%
Contains
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Monounsaturated Fat
+96.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 12.23g | 23.96g |
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| Protein | 3.52g | 4.54g |
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| Fats | 1.73g | 2.07g |
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| Carbs | 12.23g | 25.16g |
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| Calories | 76kcal | 138kcal |
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| Sugar | 0.4g |
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| Fiber | 1.2g |
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| Calcium | 80mg | 12mg |
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| Iron | 1.3mg | 0.6mg |
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| Magnesium | 26mg | 21mg |
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| Phosphorus | 60mg | 76mg |
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| Potassium | 213mg | 38mg |
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| Sodium | 9mg | 165mg |
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| Zinc | 0.56mg | 0.65mg |
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| Copper | 0.2mg | 0.098mg |
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| Manganese | 0.404mg | 0.315mg |
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| Selenium | 10.6µg | 23.9µg |
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| Vitamin A | 0IU | 21IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin E | 0.17mg |
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| Vitamin B1 | 0.02mg | 0.03mg |
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| Vitamin B2 | 0.02mg | 0.02mg | |
| Vitamin B3 | 0.1mg | 0.4mg |
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| Vitamin B5 | 0.088mg | 0.263mg |
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| Vitamin B6 | 0.115mg | 0.046mg |
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| Folate | 26µg | 7µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Tryptophan | 0.05mg | 0.043mg |
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| Threonine | 0.131mg | 0.138mg |
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| Isoleucine | 0.159mg | 0.19mg |
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| Leucine | 0.244mg | 0.365mg |
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| Lysine | 0.212mg | 0.137mg |
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| Methionine | 0.041mg | 0.086mg |
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| Phenylalanine | 0.157mg | 0.24mg |
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| Valine | 0.162mg | 0.22mg |
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| Histidine | 0.093mg | 0.121mg |
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| Cholesterol | 0mg | 29mg |
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| Trans Fat | 0g | 0.029g |
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| Saturated Fat | 0.193g | 0.419g |
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| Monounsaturated Fat | 0.295g | 0.581g |
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| Polyunsaturated fat | 0.755g | 0.552g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
5%
6%
Minerals Daily Need Coverage Score
33%
32%
Comparison summary
Which food is richer in vitamins?
Spätzle is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 156mg)
Which food is lower in Cholesterol?
Okara is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 0.226g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.