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Spätzle vs. Soba — In-Depth Nutrition Comparison

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A recap on differences between Spätzle and Soba

  • Spätzle has more Copper, and Phosphorus, however, Soba is higher in Vitamin B1.

Food varieties used in this article are Noodles, egg, cooked, unenriched, with added salt and Noodles, japanese, soba, cooked.

Infographic

Spätzle vs Soba 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.
:
2
Soba
Contains more Calcium +200%
Contains more Iron +25%
Contains more Magnesium +133.3%
Contains more Phosphorus +204%
Contains more Zinc +441.7%
Contains more Copper +1125%
Contains less Sodium -63.6%
Contains more Manganese +18.7%
Equal in Potassium - 35
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 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +200%
Contains more Iron +25%
Contains more Magnesium +133.3%
Contains more Phosphorus +204%
Contains more Zinc +441.7%
Contains more Copper +1125%
Contains less Sodium -63.6%
Contains more Manganese +18.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +15%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +213.3%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +27.5%
Equal in Folate - 7
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% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +15%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +213.3%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +27.5%
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Soba
Contains more Fats +1970%
Contains more Carbs +17.4%
Contains more Other +28.2%
Contains more Protein +11.5%
Equal in Water - 73.01
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Fats +1970%
Contains more Carbs +17.4%
Contains more Other +28.2%
Contains more Protein +11.5%
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Soba
Contains more Monounsaturated Fat +2134.6%
Contains more Polyunsaturated fat +1680.6%
Contains less Saturated Fat -95.5%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +2134.6%
Contains more Polyunsaturated fat +1680.6%
Contains less Saturated Fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Soba Opinion
Net carbs 23.96g 21.44g Spätzle
Protein 4.54g 5.06g Soba
Fats 2.07g 0.1g Spätzle
Carbs 25.16g 21.44g Spätzle
Calories 138kcal 99kcal Spätzle
Sugar 0.4g Soba
Fiber 1.2g Spätzle
Calcium 12mg 4mg Spätzle
Iron 0.6mg 0.48mg Spätzle
Magnesium 21mg 9mg Spätzle
Phosphorus 76mg 25mg Spätzle
Potassium 38mg 35mg Spätzle
Sodium 165mg 60mg Soba
Zinc 0.65mg 0.12mg Spätzle
Copper 0.098mg 0.008mg Spätzle
Manganese 0.315mg 0.374mg Soba
Selenium 23.9µg Spätzle
Vitamin A 21IU 0IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg Spätzle
Vitamin B1 0.03mg 0.094mg Soba
Vitamin B2 0.02mg 0.026mg Soba
Vitamin B3 0.4mg 0.51mg Soba
Vitamin B5 0.263mg 0.235mg Spätzle
Vitamin B6 0.046mg 0.04mg Spätzle
Folate 7µg 7µg
Vitamin B12 0.09µg 0µg Spätzle
Tryptophan 0.043mg 0.072mg Soba
Threonine 0.138mg 0.177mg Soba
Isoleucine 0.19mg 0.195mg Soba
Leucine 0.365mg 0.33mg Spätzle
Lysine 0.137mg 0.214mg Soba
Methionine 0.086mg 0.072mg Spätzle
Phenylalanine 0.24mg 0.217mg Spätzle
Valine 0.22mg 0.249mg Soba
Histidine 0.121mg 0.119mg Spätzle
Cholesterol 29mg 0mg Soba
Trans Fat 0.029g Soba
Saturated Fat 0.419g 0.019g Soba
Monounsaturated Fat 0.581g 0.026g Spätzle
Polyunsaturated fat 0.552g 0.031g Spätzle

Which food is preferable for your diet?

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

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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
6%
Soba
Minerals Daily Need Coverage Score
32%
Spätzle
10%
Soba

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 - 46)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 105mg)
Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.4g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.