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Rye vs Spätzle - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Spätzle
Spätzle contains less Sugars (difference - 0.58g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 45)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 163mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.222g)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye 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
25
Rye
3
Spätzle
Mineral Summary Score
48
Rye
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
Rye
8
:
Contains more Iron +338.3%
Contains more Calcium +100%
Contains more Potassium +1242.1%
Contains more Magnesium +423.8%
Contains more Copper +274.5%
Contains more Zinc +307.7%
Contains more Phosphorus +336.8%
Contains less Sodium -98.8%
Contains more Iron +338.3%
Contains more Calcium +100%
Contains more Potassium +1242.1%
Contains more Magnesium +423.8%
Contains more Copper +274.5%
Contains more Zinc +307.7%
Contains more Phosphorus +336.8%
Contains less Sodium -98.8%

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
Rye
8
:
Contains more Vitamin E +400%
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +1155%
Contains more Vitamin B3 +967.5%
Contains more Vitamin B5 +453.6%
Contains more Vitamin B6 +539.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +90.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +1155%
Contains more Vitamin B3 +967.5%
Contains more Vitamin B5 +453.6%
Contains more Vitamin B6 +539.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +90.9%
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
62%
Rye
27%
Spätzle
Carbohydrates
76%
Rye
25%
Spätzle
Fats
8%
Rye
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 Rye Spätzle Opinion
Calories 338 138 Rye
Protein 10.34 4.54 Rye
Fats 1.63 2.07 Spätzle
Vitamin C 0 0
Carbs 75.86 25.16 Rye
Cholesterol 0 29 Rye
Vitamin D 0 Rye
Iron 2.63 0.6 Rye
Calcium 24 12 Rye
Potassium 510 38 Rye
Magnesium 110 21 Rye
Sugars 0.98 0.4 Rye
Fiber 15.1 1.2 Rye
Copper 0.367 0.098 Rye
Zinc 2.65 0.65 Rye
Starch
Phosphorus 332 76 Rye
Sodium 2 165 Rye
Vitamin A 11 21 Spätzle
Vitamin E 0.85 0.17 Rye
Vitamin D 0 Rye
Vitamin B1 0.316 0.03 Rye
Vitamin B2 0.251 0.02 Rye
Vitamin B3 4.27 0.4 Rye
Vitamin B5 1.456 0.263 Rye
Vitamin B6 0.294 0.046 Rye
Vitamin B12 0 0.09 Spätzle
Vitamin K 5.9 0 Rye
Folic acid (B9) 0 0
Trans Fat 0 0.029 Rye
Saturated Fat 0.197 0.419 Rye
Monounsaturated Fat 0.208 0.581 Spätzle
Polyunsaturated fat 0.767 0.552 Rye
Tryptophan 0.108 0.043 Rye
Threonine 0.289 0.138 Rye
Isoleucine 0.208 0.19 Rye
Leucine 0.563 0.365 Rye
Lysine 0.286 0.137 Rye
Methionine 0.153 0.086 Rye
Phenylalanine 0.435 0.24 Rye
Valine 0.317 0.22 Rye
Histidine 0.189 0.121 Rye
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.