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Spätzle vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 60)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1)
Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 0.35g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 164mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.342g)
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 Rice
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 Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spätzle Rice
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
10
Rice
Mineral Summary Score
13
Spätzle
9
Rice

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
:
2
Rice
Contains more Calcium +20%
Contains more Magnesium +75%
Contains more Copper +42%
Contains more Zinc +32.7%
Contains more Phosphorus +76.7%
Contains more Iron +100%
Contains less Sodium -99.4%
Equal in Potassium - 35
Contains more Calcium +20%
Contains more Magnesium +75%
Contains more Copper +42%
Contains more Zinc +32.7%
Contains more Phosphorus +76.7%
Contains more Iron +100%
Contains less Sodium -99.4%
Equal in Potassium - 35

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
:
6
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +443.3%
Contains more Vitamin B3 +269%
Contains more Vitamin B5 +48.3%
Contains more Vitamin B6 +102.2%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +443.3%
Contains more Vitamin B3 +269%
Contains more Vitamin B5 +48.3%
Contains more Vitamin B6 +102.2%
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
16%
Rice
Carbohydrates
25%
Spätzle
28%
Rice
Fats
10%
Spätzle
1%
Rice

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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 Rice Opinion
Calories 138 130 Spätzle
Protein 4.54 2.69 Spätzle
Fats 2.07 0.28 Spätzle
Vitamin C 0 0
Carbs 25.16 28.17 Rice
Cholesterol 29 0 Rice
Vitamin D 0 Rice
Iron 0.6 1.2 Rice
Calcium 12 10 Spätzle
Potassium 38 35 Spätzle
Magnesium 21 12 Spätzle
Sugars 0.4 0.05 Spätzle
Fiber 1.2 0.4 Spätzle
Copper 0.098 0.069 Spätzle
Zinc 0.65 0.49 Spätzle
Starch
Phosphorus 76 43 Spätzle
Sodium 165 1 Rice
Vitamin A 21 0 Spätzle
Vitamin E 0.17 0.04 Spätzle
Vitamin D 0 Rice
Vitamin B1 0.03 0.163 Rice
Vitamin B2 0.02 0.013 Spätzle
Vitamin B3 0.4 1.476 Rice
Vitamin B5 0.263 0.39 Rice
Vitamin B6 0.046 0.093 Rice
Vitamin B12 0.09 0 Spätzle
Vitamin K 0 0
Folic acid (B9) 0 55 Rice
Trans Fat 0.029 Rice
Saturated Fat 0.419 0.077 Rice
Monounsaturated Fat 0.581 0.088 Spätzle
Polyunsaturated fat 0.552 0.076 Spätzle
Tryptophan 0.043 0.031 Spätzle
Threonine 0.138 0.096 Spätzle
Isoleucine 0.19 0.116 Spätzle
Leucine 0.365 0.222 Spätzle
Lysine 0.137 0.097 Spätzle
Methionine 0.086 0.063 Spätzle
Phenylalanine 0.24 0.144 Spätzle
Valine 0.22 0.164 Spätzle
Histidine 0.121 0.063 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.