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  6. Spätzle vs. Okara

Spätzle vs. Okara — In-Depth Nutrition Comparison

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Significant differences between Spätzle and Okara

  • Spätzle is richer in Selenium, while Okara is higher in Copper, Iron, Calcium, Vitamin B6, and Potassium.
  • Spätzle covers your daily Selenium needs 24% more than Okara.

Specific food types used in this comparison are Noodles, egg, cooked, unenriched, with added salt and Okara.

Infographic

Spätzle vs Okara 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
3
:
7
Okara
Okara
Contains more Phosphorus +26.7%
Contains more Zinc +16.1%
Contains more Selenium +125.5%
Contains more Calcium +566.7%
Contains more Iron +116.7%
Contains more Magnesium +23.8%
Contains more Potassium +460.5%
Contains less Sodium -94.5%
Contains more Copper +104.1%
Contains more Manganese +28.3%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Phosphorus +26.7%
Contains more Zinc +16.1%
Contains more Selenium +125.5%
Contains more Calcium +566.7%
Contains more Iron +116.7%
Contains more Magnesium +23.8%
Contains more Potassium +460.5%
Contains less Sodium -94.5%
Contains more Copper +104.1%
Contains more Manganese +28.3%

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
7
:
3
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +198.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +150%
Contains more Folate +271.4%
Equal in Vitamin B2 - 0.02
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%
Okara
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% 5% 5% 2% 6% 27% 20% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +198.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +150%
Contains more Folate +271.4%
Equal in Vitamin B2 - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
3
:
2
Okara
Okara
Contains more Protein +29%
Contains more Fats +19.7%
Contains more Carbs +105.7%
Contains more Water +20.5%
Contains more Other +76%
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
Okara
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more Protein +29%
Contains more Fats +19.7%
Contains more Carbs +105.7%
Contains more Water +20.5%
Contains more Other +76%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spätzle
Spätzle
1
:
2
Okara
Okara
Contains more Monounsaturated Fat +96.9%
Contains less Saturated Fat -53.9%
Contains more Polyunsaturated fat +36.8%
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +96.9%
Contains less Saturated Fat -53.9%
Contains more Polyunsaturated fat +36.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Okara Opinion
Net carbs 23.96g 12.23g Spätzle
Protein 4.54g 3.52g Spätzle
Fats 2.07g 1.73g Spätzle
Carbs 25.16g 12.23g Spätzle
Calories 138kcal 76kcal Spätzle
Sugar 0.4g Okara
Fiber 1.2g Spätzle
Calcium 12mg 80mg Okara
Iron 0.6mg 1.3mg Okara
Magnesium 21mg 26mg Okara
Phosphorus 76mg 60mg Spätzle
Potassium 38mg 213mg Okara
Sodium 165mg 9mg Okara
Zinc 0.65mg 0.56mg Spätzle
Copper 0.098mg 0.2mg Okara
Manganese 0.315mg 0.404mg Okara
Selenium 23.9µg 10.6µg Spätzle
Vitamin A 21IU 0IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg Spätzle
Vitamin B1 0.03mg 0.02mg Spätzle
Vitamin B2 0.02mg 0.02mg
Vitamin B3 0.4mg 0.1mg Spätzle
Vitamin B5 0.263mg 0.088mg Spätzle
Vitamin B6 0.046mg 0.115mg Okara
Folate 7µg 26µg Okara
Vitamin B12 0.09µg 0µg Spätzle
Tryptophan 0.043mg 0.05mg Okara
Threonine 0.138mg 0.131mg Spätzle
Isoleucine 0.19mg 0.159mg Spätzle
Leucine 0.365mg 0.244mg Spätzle
Lysine 0.137mg 0.212mg Okara
Methionine 0.086mg 0.041mg Spätzle
Phenylalanine 0.24mg 0.157mg Spätzle
Valine 0.22mg 0.162mg Spätzle
Histidine 0.121mg 0.093mg Spätzle
Cholesterol 29mg 0mg Okara
Trans Fat 0.029g 0g Okara
Saturated Fat 0.419g 0.193g Okara
Monounsaturated Fat 0.581g 0.295g Spätzle
Polyunsaturated fat 0.552g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
5%
Okara
Minerals Daily Need Coverage Score
32%
Spätzle
33%
Okara

Comparison summary

Which food is richer in vitamins?
Spätzle
Spätzle is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 156mg)
Which food is lower in Cholesterol?
Okara
Okara is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.226g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.