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Sesame vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between Sesame and Spätzle

  • The amount of Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B6, and Fiber in Sesame is higher than in Spätzle.
  • Sesame covers your daily need of Copper 443% more than Spätzle.
  • Sesame contains 81 times more Calcium than Spätzle. While Sesame contains 975mg of Calcium, Spätzle contains only 12mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Sesame vs Spätzle infographic
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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.
Sesame
10
:
Contains more Calcium +8025%
Contains more Iron +2325%
Contains more Magnesium +1571.4%
Contains more Phosphorus +727.6%
Contains more Potassium +1131.6%
Contains less Sodium -93.3%
Contains more Zinc +1092.3%
Contains more Copper +4065.3%
Contains more Manganese +681%
Contains more Selenium +43.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +8025%
Contains more Iron +2325%
Contains more Magnesium +1571.4%
Contains more Phosphorus +727.6%
Contains more Potassium +1131.6%
Contains less Sodium -93.3%
Contains more Zinc +1092.3%
Contains more Copper +4065.3%
Contains more Manganese +681%
Contains more Selenium +43.9%

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.
Sesame
7
:
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +2536.7%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +1028.8%
Contains more Vitamin B6 +1617.4%
Contains more Folate +1285.7%
Contains more Vitamin A +133.3%
Contains more Vitamin B5 +426%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +2536.7%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +1028.8%
Contains more Vitamin B6 +1617.4%
Contains more Folate +1285.7%
Contains more Vitamin A +133.3%
Contains more Vitamin B5 +426%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +290.5%
Contains more Fats +2299.5%
Contains more Other +792%
Contains more Water +1344.1%
Equal in Carbs - 25.16
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Protein +290.5%
Contains more Fats +2299.5%
Contains more Other +792%
Contains more Water +1344.1%
Equal in Carbs - 25.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3128.7%
Contains more Polyunsaturated fat +3844.4%
Contains less Saturated Fat -94%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +3128.7%
Contains more Polyunsaturated fat +3844.4%
Contains less Saturated Fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Spätzle
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sesame Spätzle Opinion
Net carbs 11.65g 23.96g Spätzle
Protein 17.73g 4.54g Sesame
Fats 49.67g 2.07g Sesame
Carbs 23.45g 25.16g Spätzle
Calories 573kcal 138kcal Sesame
Sugar 0.3g 0.4g Sesame
Fiber 11.8g 1.2g Sesame
Calcium 975mg 12mg Sesame
Iron 14.55mg 0.6mg Sesame
Magnesium 351mg 21mg Sesame
Phosphorus 629mg 76mg Sesame
Potassium 468mg 38mg Sesame
Sodium 11mg 165mg Sesame
Zinc 7.75mg 0.65mg Sesame
Copper 4.082mg 0.098mg Sesame
Manganese 2.46mg 0.315mg Sesame
Selenium 34.4µg 23.9µg Sesame
Vitamin A 9IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.25mg 0.17mg Sesame
Vitamin B1 0.791mg 0.03mg Sesame
Vitamin B2 0.247mg 0.02mg Sesame
Vitamin B3 4.515mg 0.4mg Sesame
Vitamin B5 0.05mg 0.263mg Spätzle
Vitamin B6 0.79mg 0.046mg Sesame
Folate 97µg 7µg Sesame
Vitamin B12 0µg 0.09µg Spätzle
Tryptophan 0.388mg 0.043mg Sesame
Threonine 0.736mg 0.138mg Sesame
Isoleucine 0.763mg 0.19mg Sesame
Leucine 1.358mg 0.365mg Sesame
Lysine 0.569mg 0.137mg Sesame
Methionine 0.586mg 0.086mg Sesame
Phenylalanine 0.94mg 0.24mg Sesame
Valine 0.99mg 0.22mg Sesame
Histidine 0.522mg 0.121mg Sesame
Cholesterol 0mg 29mg Sesame
Trans Fat 0.029g Sesame
Saturated Fat 6.957g 0.419g Spätzle
Monounsaturated Fat 18.759g 0.581g Sesame
Polyunsaturated fat 21.773g 0.552g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Sesame
6%
Spätzle
Minerals Daily Need Coverage Score
348%
Sesame
32%
Spätzle

Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 6.538g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 154mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.