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  6. Spätzle vs. Bran

Spätzle vs. Bran — In-Depth Nutrition Comparison

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The main differences between Spätzle and Bran

  • Spätzle has more Selenium, however, Bran has more Manganese, Vitamin B1, Phosphorus, and Fiber.
  • Daily need coverage for Selenium from Spätzle is 29% higher.

Food types used in this article are Noodles, egg, cooked, unenriched, with added salt and Oat bran, cooked.

Infographic

Spätzle vs Bran infographic
Infographic link

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.
Spätzle
Spätzle
4
:
6
Bran
Bran
Contains more Calcium +20%
Contains more Zinc +22.6%
Contains more Copper +48.5%
Contains more Selenium +210.4%
Contains more Iron +46.7%
Contains more Magnesium +90.5%
Contains more Phosphorus +56.6%
Contains more Potassium +142.1%
Contains less Sodium -99.4%
Contains more Manganese +206%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +20%
Contains more Zinc +22.6%
Contains more Copper +48.5%
Contains more Selenium +210.4%
Contains more Iron +46.7%
Contains more Magnesium +90.5%
Contains more Phosphorus +56.6%
Contains more Potassium +142.1%
Contains less Sodium -99.4%
Contains more Manganese +206%

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.
Spätzle
Spätzle
8
:
3
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +84%
Contains more Folate +16.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +70%
Spätzle
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +84%
Contains more Folate +16.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +70%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
4
:
1
Bran
Bran
Contains more Protein +41.4%
Contains more Fats +140.7%
Contains more Carbs +119.9%
Contains more Water +24%
Equal in Other - 0.49
Spätzle
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +41.4%
Contains more Fats +140.7%
Contains more Carbs +119.9%
Contains more Water +24%
Equal in Other - 0.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spätzle
Spätzle
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +99.7%
Contains more Polyunsaturated fat +62.8%
Contains less Saturated Fat -61.1%
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +99.7%
Contains more Polyunsaturated fat +62.8%
Contains less Saturated Fat -61.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Bran Opinion
Net carbs 23.96g 8.84g Spätzle
Protein 4.54g 3.21g Spätzle
Fats 2.07g 0.86g Spätzle
Carbs 25.16g 11.44g Spätzle
Calories 138kcal 40kcal Spätzle
Sugar 0.4g Bran
Fiber 1.2g 2.6g Bran
Calcium 12mg 10mg Spätzle
Iron 0.6mg 0.88mg Bran
Magnesium 21mg 40mg Bran
Phosphorus 76mg 119mg Bran
Potassium 38mg 92mg Bran
Sodium 165mg 1mg Bran
Zinc 0.65mg 0.53mg Spätzle
Copper 0.098mg 0.066mg Spätzle
Manganese 0.315mg 0.964mg Bran
Selenium 23.9µg 7.7µg Spätzle
Vitamin A 21IU 0IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg Spätzle
Vitamin B1 0.03mg 0.16mg Bran
Vitamin B2 0.02mg 0.034mg Bran
Vitamin B3 0.4mg 0.144mg Spätzle
Vitamin B5 0.263mg 0.217mg Spätzle
Vitamin B6 0.046mg 0.025mg Spätzle
Folate 7µg 6µg Spätzle
Vitamin B12 0.09µg 0µg Spätzle
Tryptophan 0.043mg 0.057mg Bran
Threonine 0.138mg 0.086mg Spätzle
Isoleucine 0.19mg 0.114mg Spätzle
Leucine 0.365mg 0.235mg Spätzle
Lysine 0.137mg 0.13mg Spätzle
Methionine 0.086mg 0.057mg Spätzle
Phenylalanine 0.24mg 0.155mg Spätzle
Valine 0.22mg 0.165mg Spätzle
Histidine 0.121mg 0.07mg Spätzle
Cholesterol 29mg 0mg Bran
Trans Fat 0.029g Bran
Saturated Fat 0.419g 0.163g Bran
Monounsaturated Fat 0.581g 0.291g Spätzle
Polyunsaturated fat 0.552g 0.339g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Bran
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
6%
Spätzle
6%
Bran
Minerals Daily Need Coverage Score
32%
Spätzle
33%
Bran

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Spätzle
Spätzle is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.256g)
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.

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.