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Spätzle vs Semolina - 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 - 44)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Semolina
Semolina contains less Sugars (difference - 0.07g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 163mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.125g)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spätzle Semolina
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
18
Semolina
Mineral Summary Score
13
Spätzle
22
Semolina

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 +23.3%
Contains more Calcium +491.7%
Contains more Potassium +357.9%
Contains more Magnesium +28.6%
Contains more Copper +189.8%
Contains more Zinc +56.9%
Contains more Phosphorus +101.3%
Contains less Sodium -98.8%
Contains more Iron +23.3%
Contains more Calcium +491.7%
Contains more Potassium +357.9%
Contains more Magnesium +28.6%
Contains more Copper +189.8%
Contains more Zinc +56.9%
Contains more Phosphorus +101.3%
Contains less Sodium -98.8%

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 +466.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +646.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +1162%
Contains more Vitamin B5 +155.5%
Contains more Vitamin B6 +882.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +466.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +646.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +1162%
Contains more Vitamin B5 +155.5%
Contains more Vitamin B6 +882.6%
Contains more Vitamin K +∞%

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
45%
Semolina
Carbohydrates
25%
Spätzle
81%
Semolina
Fats
10%
Spätzle
5%
Semolina

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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 Semolina Opinion
Calories 138 374 Semolina
Protein 4.54 7.51 Semolina
Fats 2.07 1.03 Spätzle
Vitamin C 0 0
Carbs 25.16 80.89 Semolina
Cholesterol 29 0 Semolina
Vitamin D 0 Semolina
Iron 0.6 0.74 Semolina
Calcium 12 71 Semolina
Potassium 38 174 Semolina
Magnesium 21 27 Semolina
Sugars 0.4 0.33 Spätzle
Fiber 1.2 1.8 Semolina
Copper 0.098 0.284 Semolina
Zinc 0.65 1.02 Semolina
Starch 68.29 Semolina
Phosphorus 76 153 Semolina
Sodium 165 2 Semolina
Vitamin A 21 0 Spätzle
Vitamin E 0.17 0.03 Spätzle
Vitamin D 0 Semolina
Vitamin B1 0.03 0.224 Semolina
Vitamin B2 0.02 0.05 Semolina
Vitamin B3 0.4 5.048 Semolina
Vitamin B5 0.263 0.672 Semolina
Vitamin B6 0.046 0.452 Semolina
Vitamin B12 0.09 0 Spätzle
Vitamin K 0 0.1 Semolina
Folic acid (B9) 0 0
Trans Fat 0.029 Semolina
Saturated Fat 0.419 0.294 Semolina
Monounsaturated Fat 0.581 0.258 Spätzle
Polyunsaturated fat 0.552 0.322 Spätzle
Tryptophan 0.043 0.103 Semolina
Threonine 0.138 0.271 Semolina
Isoleucine 0.19 0.339 Semolina
Leucine 0.365 0.656 Semolina
Lysine 0.137 0.215 Semolina
Methionine 0.086 0.183 Semolina
Phenylalanine 0.24 0.398 Semolina
Valine 0.22 0.47 Semolina
Histidine 0.121 0.185 Semolina
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.