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Wild rice vs Spätzle - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 158mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.263g)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sugars?
Spätzle
Spätzle contains less Sugars (difference - 2.1g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 56)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.
Wild rice Spätzle
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice 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
23
Wild rice
3
Spätzle
Mineral Summary Score
67
Wild rice
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
:
Contains more Iron +226.7%
Contains more Calcium +75%
Contains more Potassium +1023.7%
Contains more Magnesium +742.9%
Contains more Copper +434.7%
Contains more Zinc +816.9%
Contains more Phosphorus +469.7%
Contains less Sodium -95.8%
Contains more Iron +226.7%
Contains more Calcium +75%
Contains more Potassium +1023.7%
Contains more Magnesium +742.9%
Contains more Copper +434.7%
Contains more Zinc +816.9%
Contains more Phosphorus +469.7%
Contains less Sodium -95.8%

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
:
Contains more Vitamin E +382.4%
Contains more Vitamin B1 +283.3%
Contains more Vitamin B2 +1210%
Contains more Vitamin B3 +1583.3%
Contains more Vitamin B5 +308.4%
Contains more Vitamin B6 +750%
Contains more Vitamin K +∞%
Contains more Vitamin A +10.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +382.4%
Contains more Vitamin B1 +283.3%
Contains more Vitamin B2 +1210%
Contains more Vitamin B3 +1583.3%
Contains more Vitamin B5 +308.4%
Contains more Vitamin B6 +750%
Contains more Vitamin K +∞%
Contains more Vitamin A +10.5%
Contains more Vitamin B12 +∞%

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
88%
Wild rice
27%
Spätzle
Carbohydrates
75%
Wild rice
25%
Spätzle
Fats
5%
Wild rice
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 Wild rice Spätzle Opinion
Calories 357 138 Wild rice
Protein 14.73 4.54 Wild rice
Fats 1.08 2.07 Spätzle
Vitamin C 0 0
Carbs 74.9 25.16 Wild rice
Cholesterol 0 29 Wild rice
Vitamin D 0 Wild rice
Iron 1.96 0.6 Wild rice
Calcium 21 12 Wild rice
Potassium 427 38 Wild rice
Magnesium 177 21 Wild rice
Sugars 2.5 0.4 Wild rice
Fiber 6.2 1.2 Wild rice
Copper 0.524 0.098 Wild rice
Zinc 5.96 0.65 Wild rice
Starch
Phosphorus 433 76 Wild rice
Sodium 7 165 Wild rice
Vitamin A 19 21 Spätzle
Vitamin E 0.82 0.17 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.115 0.03 Wild rice
Vitamin B2 0.262 0.02 Wild rice
Vitamin B3 6.733 0.4 Wild rice
Vitamin B5 1.074 0.263 Wild rice
Vitamin B6 0.391 0.046 Wild rice
Vitamin B12 0 0.09 Spätzle
Vitamin K 1.9 0 Wild rice
Folic acid (B9) 0 0
Trans Fat 0.029 Wild rice
Saturated Fat 0.156 0.419 Wild rice
Monounsaturated Fat 0.159 0.581 Spätzle
Polyunsaturated fat 0.676 0.552 Wild rice
Tryptophan 0.179 0.043 Wild rice
Threonine 0.469 0.138 Wild rice
Isoleucine 0.618 0.19 Wild rice
Leucine 1.018 0.365 Wild rice
Lysine 0.629 0.137 Wild rice
Methionine 0.438 0.086 Wild rice
Phenylalanine 0.721 0.24 Wild rice
Valine 0.858 0.22 Wild rice
Histidine 0.384 0.121 Wild rice
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.