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Spätzle vs. Wheat — In-Depth Nutrition Comparison

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How are Spätzle and Wheat different?

  • Wheat has more Manganese, Selenium, Iron, Fiber, Copper, Vitamin B3, Zinc, and Phosphorus than Spätzle.
  • Daily need coverage for Manganese from Wheat is 31% higher.

Noodles, egg, cooked, unenriched, with added salt and Wheat, KAMUT khorasan, cooked are the varieties used in this article.

Infographic

Spätzle vs Wheat 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.
:
9
Wheat
Contains more Calcium +33.3%
Contains more Iron +193.3%
Contains more Magnesium +128.6%
Contains more Phosphorus +93.4%
Contains more Potassium +331.6%
Contains less Sodium -95.2%
Contains more Zinc +183.1%
Contains more Copper +111.2%
Contains more Manganese +227%
Contains more Selenium +33.5%
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 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +33.3%
Contains more Iron +193.3%
Contains more Magnesium +128.6%
Contains more Phosphorus +93.4%
Contains more Potassium +331.6%
Contains less Sodium -95.2%
Contains more Zinc +183.1%
Contains more Copper +111.2%
Contains more Manganese +227%
Contains more Selenium +33.5%

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.
:
6
Wheat
Contains more Vitamin A +425%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +41.2%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +476.3%
Contains more Vitamin B6 +52.2%
Contains more Folate +57.1%
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 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +425%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +41.2%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +476.3%
Contains more Vitamin B6 +52.2%
Contains more Folate +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Wheat
Contains more Fats +149.4%
Contains more Protein +25.8%
Contains more Other +36%
Equal in Carbs - 27.6
Equal in Water - 65.18
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Fats +149.4%
Contains more Protein +25.8%
Contains more Other +36%
Equal in Carbs - 27.6
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Wheat
Contains more Monounsaturated Fat +591.7%
Contains more Polyunsaturated fat +127.2%
Contains less Saturated Fat -81.6%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +591.7%
Contains more Polyunsaturated fat +127.2%
Contains less Saturated Fat -81.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Wheat Opinion
Net carbs 23.96g 23.3g Spätzle
Protein 4.54g 5.71g Wheat
Fats 2.07g 0.83g Spätzle
Carbs 25.16g 27.6g Wheat
Calories 138kcal 132kcal Spätzle
Sugar 0.4g 3.07g Spätzle
Fiber 1.2g 4.3g Wheat
Calcium 12mg 9mg Spätzle
Iron 0.6mg 1.76mg Wheat
Magnesium 21mg 48mg Wheat
Phosphorus 76mg 147mg Wheat
Potassium 38mg 164mg Wheat
Sodium 165mg 8mg Wheat
Zinc 0.65mg 1.84mg Wheat
Copper 0.098mg 0.207mg Wheat
Manganese 0.315mg 1.03mg Wheat
Selenium 23.9µg 31.9µg Wheat
Vitamin A 21IU 4IU Spätzle
Vitamin A RAE 6µg Spätzle
Vitamin E 0.17mg 0.24mg Wheat
Vitamin B1 0.03mg 0.095mg Wheat
Vitamin B2 0.02mg 0.03mg Wheat
Vitamin B3 0.4mg 2.305mg Wheat
Vitamin B5 0.263mg Spätzle
Vitamin B6 0.046mg 0.07mg Wheat
Folate 7µg 11µg Wheat
Vitamin B12 0.09µg 0µg Spätzle
Tryptophan 0.043mg 0.051mg Wheat
Threonine 0.138mg 0.172mg Wheat
Isoleucine 0.19mg 0.22mg Wheat
Leucine 0.365mg 0.432mg Wheat
Lysine 0.137mg 0.161mg Wheat
Methionine 0.086mg 0.097mg Wheat
Phenylalanine 0.24mg 0.3mg Wheat
Valine 0.22mg 0.267mg Wheat
Histidine 0.121mg 0.147mg Wheat
Cholesterol 29mg 0mg Wheat
Trans Fat 0.029g 0.002g Wheat
Saturated Fat 0.419g 0.077g Wheat
Monounsaturated Fat 0.581g 0.084g Spätzle
Polyunsaturated fat 0.552g 0.243g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
32%
Spätzle
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 157mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.342g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 2.67g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 50)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.