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Brown rice 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 - 54)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Brown rice
Brown rice contains less Sugars (difference - 0.16g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 161mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.159g)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brown rice 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
10
Brown rice
3
Spätzle
Mineral Summary Score
14
Brown rice
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 +126.3%
Contains more Magnesium +85.7%
Contains more Phosphorus +35.5%
Contains less Sodium -97.6%
Contains more Calcium +300%
Equal in Iron - 0.6
Equal in Copper - 0.098
Equal in Zinc - 0.65
Contains more Potassium +126.3%
Contains more Magnesium +85.7%
Contains more Phosphorus +35.5%
Contains less Sodium -97.6%
Contains more Calcium +300%
Equal in Iron - 0.6
Equal in Copper - 0.098
Equal in Zinc - 0.65

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 +493.3%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B5 +44.5%
Contains more Vitamin B6 +167.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.17
Contains more Vitamin B1 +493.3%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B5 +44.5%
Contains more Vitamin B6 +167.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.17

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
16%
Brown rice
27%
Spätzle
Carbohydrates
26%
Brown rice
25%
Spätzle
Fats
4%
Brown rice
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 Brown rice Spätzle Opinion
Calories 123 138 Spätzle
Protein 2.74 4.54 Spätzle
Fats 0.97 2.07 Spätzle
Vitamin C 0 0
Carbs 25.58 25.16 Brown rice
Cholesterol 0 29 Brown rice
Vitamin D 0 Brown rice
Iron 0.56 0.6 Spätzle
Calcium 3 12 Spätzle
Potassium 86 38 Brown rice
Magnesium 39 21 Brown rice
Sugars 0.24 0.4 Spätzle
Fiber 1.6 1.2 Brown rice
Copper 0.106 0.098 Brown rice
Zinc 0.71 0.65 Brown rice
Starch 24.79 Brown rice
Phosphorus 103 76 Brown rice
Sodium 4 165 Brown rice
Vitamin A 0 21 Spätzle
Vitamin E 0.17 0.17
Vitamin D 0 Brown rice
Vitamin B1 0.178 0.03 Brown rice
Vitamin B2 0.069 0.02 Brown rice
Vitamin B3 2.561 0.4 Brown rice
Vitamin B5 0.38 0.263 Brown rice
Vitamin B6 0.123 0.046 Brown rice
Vitamin B12 0 0.09 Spätzle
Vitamin K 0.2 0 Brown rice
Folic acid (B9) 0 0
Trans Fat 0 0.029 Brown rice
Saturated Fat 0.26 0.419 Brown rice
Monounsaturated Fat 0.369 0.581 Spätzle
Polyunsaturated fat 0.366 0.552 Spätzle
Tryptophan 0.033 0.043 Spätzle
Threonine 0.095 0.138 Spätzle
Isoleucine 0.109 0.19 Spätzle
Leucine 0.214 0.365 Spätzle
Lysine 0.099 0.137 Spätzle
Methionine 0.058 0.086 Spätzle
Phenylalanine 0.133 0.24 Spätzle
Valine 0.151 0.22 Spätzle
Histidine 0.066 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.