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  6. Spätzle vs. Wild rice

Spätzle vs. Wild rice — In-Depth Nutrition Comparison

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How are Spätzle and Wild rice different?

  • Spätzle is higher in Selenium, however, Wild rice is richer in Vitamin B6, Zinc, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Selenium from Spätzle is 42% higher.

Noodles, egg, cooked, unenriched, with added salt and Wild rice, cooked are the varieties used in this article.

Infographic

Spätzle vs Wild rice 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
:
6
Wild rice
Wild rice
Contains more Calcium +300%
Contains more Manganese +11.7%
Contains more Selenium +2887.5%
Contains more Magnesium +52.4%
Contains more Potassium +165.8%
Contains less Sodium -98.2%
Contains more Zinc +106.2%
Contains more Copper +23.5%
Equal in Iron - 0.6
Equal in Phosphorus - 82
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +300%
Contains more Manganese +11.7%
Contains more Selenium +2887.5%
Contains more Magnesium +52.4%
Contains more Potassium +165.8%
Contains less Sodium -98.2%
Contains more Zinc +106.2%
Contains more Copper +23.5%
Equal in Iron - 0.6
Equal in Phosphorus - 82

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
3
:
8
Wild rice
Wild rice
Contains more Vitamin A +600%
Contains more Vitamin B5 +70.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +41.2%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +335%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B6 +193.5%
Contains more Folate +271.4%
Contains more Vitamin K +∞%
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%
Wild rice
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% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +600%
Contains more Vitamin B5 +70.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +41.2%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +335%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B6 +193.5%
Contains more Folate +271.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
4
:
1
Wild rice
Wild rice
Contains more Protein +13.8%
Contains more Fats +508.8%
Contains more Carbs +17.9%
Contains more Other +25%
Equal in Water - 73.93
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +13.8%
Contains more Fats +508.8%
Contains more Carbs +17.9%
Contains more Other +25%
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spätzle
Spätzle
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +1062%
Contains more Polyunsaturated fat +159.2%
Contains less Saturated Fat -88.3%
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +1062%
Contains more Polyunsaturated fat +159.2%
Contains less Saturated Fat -88.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spätzle
Spätzle
1
:
3
Wild rice
Wild rice
Contains more Maltose +∞%
Contains more Sucrose +725%
Contains more Glucose +185.7%
Contains more Fructose +∞%
Spätzle
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
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Sucrose +725%
Contains more Glucose +185.7%
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 Wild rice
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spätzle Wild rice Opinion
Net carbs 23.96g 19.54g Spätzle
Protein 4.54g 3.99g Spätzle
Fats 2.07g 0.34g Spätzle
Carbs 25.16g 21.34g Spätzle
Calories 138kcal 101kcal Spätzle
Fructose 0g 0.2g Wild rice
Sugar 0.4g 0.73g Spätzle
Fiber 1.2g 1.8g Wild rice
Calcium 12mg 3mg Spätzle
Iron 0.6mg 0.6mg
Magnesium 21mg 32mg Wild rice
Phosphorus 76mg 82mg Wild rice
Potassium 38mg 101mg Wild rice
Sodium 165mg 3mg Wild rice
Zinc 0.65mg 1.34mg Wild rice
Copper 0.098mg 0.121mg Wild rice
Manganese 0.315mg 0.282mg Spätzle
Selenium 23.9µg 0.8µg Spätzle
Vitamin A 21IU 3IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg 0.24mg Wild rice
Vitamin B1 0.03mg 0.052mg Wild rice
Vitamin B2 0.02mg 0.087mg Wild rice
Vitamin B3 0.4mg 1.287mg Wild rice
Vitamin B5 0.263mg 0.154mg Spätzle
Vitamin B6 0.046mg 0.135mg Wild rice
Folate 7µg 26µg Wild rice
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 0.5µg Wild rice
Tryptophan 0.043mg 0.049mg Wild rice
Threonine 0.138mg 0.127mg Spätzle
Isoleucine 0.19mg 0.167mg Spätzle
Leucine 0.365mg 0.276mg Spätzle
Lysine 0.137mg 0.17mg Wild rice
Methionine 0.086mg 0.119mg Wild rice
Phenylalanine 0.24mg 0.195mg Spätzle
Valine 0.22mg 0.232mg Wild rice
Histidine 0.121mg 0.104mg Spätzle
Cholesterol 29mg 0mg Wild rice
Trans Fat 0.029g Wild rice
Saturated Fat 0.419g 0.049g Wild rice
Monounsaturated Fat 0.581g 0.05g Spätzle
Polyunsaturated fat 0.552g 0.213g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
32%
Spätzle
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 162mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.37g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 57)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.