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Flax vs Spätzle - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Spätzle
Spätzle contains less Sugars (difference - 1.15g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 3.244g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 32)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 135mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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.
Flax Spätzle
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium 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
Flax 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
44
Flax
3
Spätzle
Mineral Summary Score
125
Flax
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
Flax
8
:
Contains more Iron +855%
Contains more Calcium +2025%
Contains more Potassium +2039.5%
Contains more Magnesium +1766.7%
Contains more Copper +1144.9%
Contains more Zinc +567.7%
Contains more Phosphorus +744.7%
Contains less Sodium -81.8%
Contains more Iron +855%
Contains more Calcium +2025%
Contains more Potassium +2039.5%
Contains more Magnesium +1766.7%
Contains more Copper +1144.9%
Contains more Zinc +567.7%
Contains more Phosphorus +744.7%
Contains less Sodium -81.8%

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
Flax
9
:
Contains more Vitamin C +∞%
Contains more Vitamin E +82.4%
Contains more Vitamin B1 +5380%
Contains more Vitamin B2 +705%
Contains more Vitamin B3 +670%
Contains more Vitamin B5 +274.5%
Contains more Vitamin B6 +928.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +82.4%
Contains more Vitamin B1 +5380%
Contains more Vitamin B2 +705%
Contains more Vitamin B3 +670%
Contains more Vitamin B5 +274.5%
Contains more Vitamin B6 +928.3%
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
110%
Flax
27%
Spätzle
Carbohydrates
29%
Flax
25%
Spätzle
Fats
195%
Flax
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 Flax Spätzle Opinion
Calories 534 138 Flax
Protein 18.29 4.54 Flax
Fats 42.16 2.07 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 25.16 Flax
Cholesterol 0 29 Flax
Vitamin D 0 Flax
Iron 5.73 0.6 Flax
Calcium 255 12 Flax
Potassium 813 38 Flax
Magnesium 392 21 Flax
Sugars 1.55 0.4 Flax
Fiber 27.3 1.2 Flax
Copper 1.22 0.098 Flax
Zinc 4.34 0.65 Flax
Starch
Phosphorus 642 76 Flax
Sodium 30 165 Flax
Vitamin A 0 21 Spätzle
Vitamin E 0.31 0.17 Flax
Vitamin D 0 Flax
Vitamin B1 1.644 0.03 Flax
Vitamin B2 0.161 0.02 Flax
Vitamin B3 3.08 0.4 Flax
Vitamin B5 0.985 0.263 Flax
Vitamin B6 0.473 0.046 Flax
Vitamin B12 0 0.09 Spätzle
Vitamin K 4.3 0 Flax
Folic acid (B9) 0 0
Trans Fat 0.029 Flax
Saturated Fat 3.663 0.419 Spätzle
Monounsaturated Fat 7.527 0.581 Flax
Polyunsaturated fat 28.73 0.552 Flax
Tryptophan 0.297 0.043 Flax
Threonine 0.766 0.138 Flax
Isoleucine 0.896 0.19 Flax
Leucine 1.235 0.365 Flax
Lysine 0.862 0.137 Flax
Methionine 0.37 0.086 Flax
Phenylalanine 0.957 0.24 Flax
Valine 1.072 0.22 Flax
Histidine 0.472 0.121 Flax
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.