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Spätzle vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between Spätzle and Semolina?

  • Spätzle is richer in Selenium, yet Semolina is richer in Manganese, Vitamin B6, Vitamin B3, Copper, Vitamin B1, Phosphorus, and Vitamin B5.
  • Semolina's daily need coverage for Manganese is 31% higher.

We used Noodles, egg, cooked, unenriched, with added salt and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Spätzle vs Semolina 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.
Contains more Selenium +20.1%
Contains more Calcium +491.7%
Contains more Iron +23.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +101.3%
Contains more Potassium +357.9%
Contains less Sodium -98.8%
Contains more Zinc +56.9%
Contains more Copper +189.8%
Contains more Manganese +228.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Selenium +20.1%
Contains more Calcium +491.7%
Contains more Iron +23.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +101.3%
Contains more Potassium +357.9%
Contains less Sodium -98.8%
Contains more Zinc +56.9%
Contains more Copper +189.8%
Contains more Manganese +228.6%

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.
:
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 Folate +14.3%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
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 Folate +14.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +101%
Contains more Water +586.9%
Contains more Protein +65.4%
Contains more Carbs +221.5%
Contains more Other +42%
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Fats +101%
Contains more Water +586.9%
Contains more Protein +65.4%
Contains more Carbs +221.5%
Contains more Other +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +125.2%
Contains more Polyunsaturated fat +71.4%
Contains less Saturated Fat -29.8%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +125.2%
Contains more Polyunsaturated fat +71.4%
Contains less Saturated Fat -29.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +425%
Contains more Glucose +57.1%
Contains more Fructose +∞%
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +425%
Contains more Glucose +57.1%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Semolina Opinion
Net carbs 23.96g 79.09g Semolina
Protein 4.54g 7.51g Semolina
Fats 2.07g 1.03g Spätzle
Carbs 25.16g 80.89g Semolina
Calories 138kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0g 0.02g Semolina
Sugar 0.4g 0.33g Semolina
Fiber 1.2g 1.8g Semolina
Calcium 12mg 71mg Semolina
Iron 0.6mg 0.74mg Semolina
Magnesium 21mg 27mg Semolina
Phosphorus 76mg 153mg Semolina
Potassium 38mg 174mg Semolina
Sodium 165mg 2mg Semolina
Zinc 0.65mg 1.02mg Semolina
Copper 0.098mg 0.284mg Semolina
Manganese 0.315mg 1.035mg Semolina
Selenium 23.9µg 19.9µg Spätzle
Vitamin A 21IU 0IU Spätzle
Vitamin A RAE 6µg Spätzle
Vitamin E 0.17mg 0.03mg Spätzle
Vitamin B1 0.03mg 0.224mg Semolina
Vitamin B2 0.02mg 0.05mg Semolina
Vitamin B3 0.4mg 5.048mg Semolina
Vitamin B5 0.263mg 0.672mg Semolina
Vitamin B6 0.046mg 0.452mg Semolina
Folate 7µg 8µg Semolina
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 0.1µg Semolina
Tryptophan 0.043mg 0.103mg Semolina
Threonine 0.138mg 0.271mg Semolina
Isoleucine 0.19mg 0.339mg Semolina
Leucine 0.365mg 0.656mg Semolina
Lysine 0.137mg 0.215mg Semolina
Methionine 0.086mg 0.183mg Semolina
Phenylalanine 0.24mg 0.398mg Semolina
Valine 0.22mg 0.47mg Semolina
Histidine 0.121mg 0.185mg Semolina
Cholesterol 29mg 0mg Semolina
Trans Fat 0.029g Semolina
Saturated Fat 0.419g 0.294g Semolina
Monounsaturated Fat 0.581g 0.258g Spätzle
Polyunsaturated fat 0.552g 0.322g Spätzle

Which food is preferable for your diet?

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

People also compare

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
26%
Semolina
Minerals Daily Need Coverage Score
32%
Spätzle
52%
Semolina

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 54)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.4)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 163mg)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 29mg)
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

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.