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Teff vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between Teff and Spätzle

  • The amount of Manganese, Iron, Copper, Vitamin B1, Magnesium, Fiber, and Phosphorus in Teff is higher than in Spätzle.
  • Teff covers your daily need of Manganese 111% more than Spätzle.
  • Teff contains 6 times more Vitamin B1 than Spätzle. While Teff contains 0.183mg of Vitamin B1, Spätzle contains only 0.03mg.
  • The amount of Sodium in Teff is lower.

These are the specific foods used in this comparison Teff, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Teff vs Spätzle 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.
Teff
9
:
Contains more Calcium +308.3%
Contains more Iron +241.7%
Contains more Magnesium +138.1%
Contains more Phosphorus +57.9%
Contains more Potassium +181.6%
Contains less Sodium -95.2%
Contains more Zinc +70.8%
Contains more Copper +130.6%
Contains more Manganese +807.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +308.3%
Contains more Iron +241.7%
Contains more Magnesium +138.1%
Contains more Phosphorus +57.9%
Contains more Potassium +181.6%
Contains less Sodium -95.2%
Contains more Zinc +70.8%
Contains more Copper +130.6%
Contains more Manganese +807.9%

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.
Teff
5
:
Contains more Vitamin B1 +510%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B6 +110.9%
Contains more Folate +157.1%
Contains more Vitamin A +950%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
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%
Contains more Vitamin B1 +510%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B6 +110.9%
Contains more Folate +157.1%
Contains more Vitamin A +950%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
:
Contains more Water +10.6%
Contains more Other +38%
Contains more Protein +17.3%
Contains more Fats +218.5%
Contains more Carbs +26.7%
Equal in Water - 67.73
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Water +10.6%
Contains more Other +38%
Contains more Protein +17.3%
Contains more Fats +218.5%
Contains more Carbs +26.7%
Equal in Water - 67.73

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Spätzle Opinion
Net carbs 17.06g 23.96g Spätzle
Protein 3.87g 4.54g Spätzle
Fats 0.65g 2.07g Spätzle
Carbs 19.86g 25.16g Spätzle
Calories 101kcal 138kcal Spätzle
Sugar 0.4g Teff
Fiber 2.8g 1.2g Teff
Calcium 49mg 12mg Teff
Iron 2.05mg 0.6mg Teff
Magnesium 50mg 21mg Teff
Phosphorus 120mg 76mg Teff
Potassium 107mg 38mg Teff
Sodium 8mg 165mg Teff
Zinc 1.11mg 0.65mg Teff
Copper 0.226mg 0.098mg Teff
Manganese 2.86mg 0.315mg Teff
Selenium 23.9µg Spätzle
Vitamin A 2IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.17mg Spätzle
Vitamin B1 0.183mg 0.03mg Teff
Vitamin B2 0.033mg 0.02mg Teff
Vitamin B3 0.909mg 0.4mg Teff
Vitamin B5 0.263mg Spätzle
Vitamin B6 0.097mg 0.046mg Teff
Folate 18µg 7µg Teff
Vitamin B12 0µg 0.09µg Spätzle
Tryptophan 0.041mg 0.043mg Spätzle
Threonine 0.149mg 0.138mg Teff
Isoleucine 0.146mg 0.19mg Spätzle
Leucine 0.311mg 0.365mg Spätzle
Lysine 0.109mg 0.137mg Spätzle
Methionine 0.125mg 0.086mg Teff
Phenylalanine 0.203mg 0.24mg Spätzle
Valine 0.2mg 0.22mg Spätzle
Histidine 0.088mg 0.121mg Spätzle
Cholesterol 0mg 29mg Teff
Trans Fat 0.029g Teff
Saturated Fat 0.419g Teff
Monounsaturated Fat 0.581g Spätzle
Polyunsaturated fat 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Spätzle
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
9%
Teff
6%
Spätzle
Minerals Daily Need Coverage Score
67%
Teff
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 157mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.419g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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 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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.