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Spätzle vs Porridge - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 51)
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 0.37g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 159mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.386g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Porridge
Rich in minerals ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spätzle Porridge
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
3
Spätzle
3
Porridge
Mineral Summary Score
13
Spätzle
13
Porridge

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 Potassium +137.5%
Contains more Magnesium +320%
Contains more Copper +145%
Contains more Zinc +400%
Contains more Phosphorus +406.7%
Contains more Iron +523.3%
Contains more Calcium +625%
Contains less Sodium -96.4%
Contains more Potassium +137.5%
Contains more Magnesium +320%
Contains more Copper +145%
Contains more Zinc +400%
Contains more Phosphorus +406.7%
Contains more Iron +523.3%
Contains more Calcium +625%
Contains less Sodium -96.4%

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 +750%
Contains more Vitamin B5 +270.4%
Contains more Vitamin B6 +253.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin B5 +270.4%
Contains more Vitamin B6 +253.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%

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
9%
Porridge
Carbohydrates
25%
Spätzle
11%
Porridge
Fats
10%
Spätzle
1%
Porridge

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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 Spätzle Porridge Opinion
Calories 138 50 Spätzle
Protein 4.54 1.44 Spätzle
Fats 2.07 0.21 Spätzle
Vitamin C 0 0
Carbs 25.16 10.52 Spätzle
Cholesterol 29 0 Porridge
Vitamin D 0 Porridge
Iron 0.6 3.74 Porridge
Calcium 12 87 Porridge
Potassium 38 16 Spätzle
Magnesium 21 5 Spätzle
Sugars 0.4 0.03 Spätzle
Fiber 1.2 0.5 Spätzle
Copper 0.098 0.04 Spätzle
Zinc 0.65 0.13 Spätzle
Starch
Phosphorus 76 15 Spätzle
Sodium 165 6 Porridge
Vitamin A 21 0 Spätzle
Vitamin E 0.17 0.02 Spätzle
Vitamin D 0 Porridge
Vitamin B1 0.03 0.055 Porridge
Vitamin B2 0.02 0.025 Porridge
Vitamin B3 0.4 0.52 Porridge
Vitamin B5 0.263 0.071 Spätzle
Vitamin B6 0.046 0.013 Spätzle
Vitamin B12 0.09 0 Spätzle
Vitamin K 0 0.1 Porridge
Folic acid (B9) 0 8 Porridge
Trans Fat 0.029 Porridge
Saturated Fat 0.419 0.033 Porridge
Monounsaturated Fat 0.581 0.028 Spätzle
Polyunsaturated fat 0.552 0.114 Spätzle
Tryptophan 0.043 0.02 Spätzle
Threonine 0.138 0.045 Spätzle
Isoleucine 0.19 0.063 Spätzle
Leucine 0.365 0.11 Spätzle
Lysine 0.137 0.037 Spätzle
Methionine 0.086 0.027 Spätzle
Phenylalanine 0.24 0.078 Spätzle
Valine 0.22 0.07 Spätzle
Histidine 0.121 0.033 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.