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Spätzle vs Couscous - In-Depth Nutrition Comparison

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Infographic

Spätzle vs Couscous infographic

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 Iron +57.9%
Contains more Calcium +50%
Contains more Magnesium +162.5%
Contains more Copper +139%
Contains more Zinc +150%
Contains more Phosphorus +245.5%
Contains more Potassium +52.6%
Contains less Sodium -97%
Contains more Iron +57.9%
Contains more Calcium +50%
Contains more Magnesium +162.5%
Contains more Copper +139%
Contains more Zinc +150%
Contains more Phosphorus +245.5%
Contains more Potassium +52.6%
Contains less Sodium -97%

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 A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +∞%

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
3
Spätzle
4
Couscous
Mineral Summary Score
13
Spätzle
5
Couscous

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
27%
Spätzle
23%
Couscous
Carbohydrates
25%
Spätzle
23%
Couscous
Fats
10%
Spätzle
1%
Couscous

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spätzle Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 65)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.3)
Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 0.3g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 160mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.39g)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins

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 Spätzle Couscous Opinion
Calories 138 112 Spätzle
Protein 4.54 3.79 Spätzle
Fats 2.07 0.16 Spätzle
Vitamin C 0 0
Carbs 25.16 23.22 Spätzle
Cholesterol 29 0 Couscous
Vitamin D 0 Couscous
Iron 0.6 0.38 Spätzle
Calcium 12 8 Spätzle
Potassium 38 58 Couscous
Magnesium 21 8 Spätzle
Sugars 0.4 0.1 Spätzle
Fiber 1.2 1.4 Couscous
Copper 0.098 0.041 Spätzle
Zinc 0.65 0.26 Spätzle
Starch
Phosphorus 76 22 Spätzle
Sodium 165 5 Couscous
Vitamin A 21 0 Spätzle
Vitamin E 0.17 0.13 Spätzle
Vitamin D 0 Couscous
Vitamin B1 0.03 0.063 Couscous
Vitamin B2 0.02 0.027 Couscous
Vitamin B3 0.4 0.983 Couscous
Vitamin B5 0.263 0.371 Couscous
Vitamin B6 0.046 0.051 Couscous
Vitamin B12 0.09 0 Spätzle
Vitamin K 0 0.1 Couscous
Folic acid (B9) 0 0
Trans Fat 0.029 Couscous
Saturated Fat 0.419 0.029 Couscous
Monounsaturated Fat 0.581 0.022 Spätzle
Polyunsaturated fat 0.552 0.064 Spätzle
Tryptophan 0.043 0.049 Couscous
Threonine 0.138 0.1 Spätzle
Isoleucine 0.19 0.147 Spätzle
Leucine 0.365 0.259 Spätzle
Lysine 0.137 0.073 Spätzle
Methionine 0.086 0.059 Spätzle
Phenylalanine 0.24 0.184 Spätzle
Valine 0.22 0.162 Spätzle
Histidine 0.121 0.077 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.