Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wild rice vs. Spätzle — In-Depth Nutrition Comparison

Compare

How are Wild rice and Spätzle different?

  • Wild rice is higher in Vitamin B6, Zinc, Vitamin B3, and Vitamin B2, however, Spätzle is richer in Selenium.
  • Daily need coverage for Selenium from Spätzle is 42% higher.
  • Wild rice contains 4 times more Vitamin B2 than Spätzle. While Wild rice contains 0.087mg of Vitamin B2, Spätzle contains only 0.02mg.
  • Wild rice has less Sodium.

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

Infographic

Wild rice 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.
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%
Contains more Calcium +300%
Contains more Manganese +11.7%
Contains more Selenium +2887.5%
Equal in Iron - 0.6
Equal in Phosphorus - 76
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
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%
Contains more Calcium +300%
Contains more Manganese +11.7%
Contains more Selenium +2887.5%
Equal in Iron - 0.6
Equal in Phosphorus - 76

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.
:
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 +∞%
Contains more Vitamin A +600%
Contains more Vitamin B5 +70.8%
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% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 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 +∞%
Contains more Vitamin A +600%
Contains more Vitamin B5 +70.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.8%
Contains more Fats +508.8%
Contains more Carbs +17.9%
Contains more Other +25%
Equal in Water - 67.73
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 Protein +13.8%
Contains more Fats +508.8%
Contains more Carbs +17.9%
Contains more Other +25%
Equal in Water - 67.73

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +725%
Contains more Glucose +185.7%
Contains more Fructose +∞%
Contains more Maltose +∞%
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
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
Contains more Sucrose +725%
Contains more Glucose +185.7%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
10%
Wild rice
6%
Spätzle
Minerals Daily Need Coverage Score
21%
Wild rice
32%
Spätzle

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.