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Flour vs Spätzle - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 75)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 0.13g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 163mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.264g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Spätzle
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flour Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Flour
3
Spätzle
Mineral Summary Score
22
Flour
13
Spätzle

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
8
:
Contains more Iron +673.3%
Contains more Calcium +25%
Contains more Potassium +181.6%
Contains more Copper +46.9%
Contains more Phosphorus +42.1%
Contains less Sodium -98.8%
Equal in Magnesium - 21
Equal in Zinc - 0.65
Contains more Iron +673.3%
Contains more Calcium +25%
Contains more Potassium +181.6%
Contains more Copper +46.9%
Contains more Phosphorus +42.1%
Contains less Sodium -98.8%
Equal in Magnesium - 21
Equal in Zinc - 0.65

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
7
:
Contains more Vitamin B1 +2516.7%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +66.5%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046
Contains more Vitamin B1 +2516.7%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +66.5%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Flour
27%
Spätzle
Carbohydrates
76%
Flour
25%
Spätzle
Fats
5%
Flour
10%
Spätzle

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Spätzle Opinion
Calories 364 138 Flour
Protein 10.33 4.54 Flour
Fats 0.98 2.07 Spätzle
Vitamin C 0 0
Carbs 76.31 25.16 Flour
Cholesterol 0 29 Flour
Vitamin D 0 Flour
Iron 4.64 0.6 Flour
Calcium 15 12 Flour
Potassium 107 38 Flour
Magnesium 22 21 Flour
Sugars 0.27 0.4 Spätzle
Fiber 2.7 1.2 Flour
Copper 0.144 0.098 Flour
Zinc 0.7 0.65 Flour
Starch
Phosphorus 108 76 Flour
Sodium 2 165 Flour
Vitamin A 0 21 Spätzle
Vitamin E 0.06 0.17 Spätzle
Vitamin D 0 Flour
Vitamin B1 0.785 0.03 Flour
Vitamin B2 0.494 0.02 Flour
Vitamin B3 5.904 0.4 Flour
Vitamin B5 0.438 0.263 Flour
Vitamin B6 0.044 0.046 Spätzle
Vitamin B12 0 0.09 Spätzle
Vitamin K 0.3 0 Flour
Folic acid (B9) 154 0 Flour
Trans Fat 0.029 Flour
Saturated Fat 0.155 0.419 Flour
Monounsaturated Fat 0.087 0.581 Spätzle
Polyunsaturated fat 0.413 0.552 Spätzle
Tryptophan 0.127 0.043 Flour
Threonine 0.281 0.138 Flour
Isoleucine 0.357 0.19 Flour
Leucine 0.71 0.365 Flour
Lysine 0.228 0.137 Flour
Methionine 0.183 0.086 Flour
Phenylalanine 0.52 0.24 Flour
Valine 0.415 0.22 Flour
Histidine 0.23 0.121 Flour
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.