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  6. Almond vs. Spätzle

Almond vs. Spätzle — In-Depth Nutrition Comparison

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Differences between Almond and Spätzle

  • Almond is higher in Vitamin E , Copper, Vitamin B2, Manganese, Magnesium, Phosphorus, Fiber, Iron, and Calcium, however, Spätzle is richer in Selenium.
  • Almond's daily need coverage for Vitamin E is 170% higher.
  • Almond has 57 times more Vitamin B2 than Spätzle. While Almond has 1.138mg of Vitamin B2, Spätzle has only 0.02mg.

The food types used in this comparison are Nuts, almonds and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Almond 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.
Almond
Almond
9
:
1
Spätzle
Spätzle
Contains more Calcium +2141.7%
Contains more Iron +518.3%
Contains more Magnesium +1185.7%
Contains more Phosphorus +532.9%
Contains more Potassium +1828.9%
Contains less Sodium -99.4%
Contains more Zinc +380%
Contains more Copper +952%
Contains more Manganese +591.7%
Contains more Selenium +482.9%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +2141.7%
Contains more Iron +518.3%
Contains more Magnesium +1185.7%
Contains more Phosphorus +532.9%
Contains more Potassium +1828.9%
Contains less Sodium -99.4%
Contains more Zinc +380%
Contains more Copper +952%
Contains more Manganese +591.7%
Contains more Selenium +482.9%

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.
Almond
Almond
8
:
2
Spätzle
Spätzle
Contains more Vitamin E +14976.5%
Contains more Vitamin B1 +583.3%
Contains more Vitamin B2 +5590%
Contains more Vitamin B3 +804.5%
Contains more Vitamin B5 +79.1%
Contains more Vitamin B6 +197.8%
Contains more Folate +528.6%
Contains more Vitamin A +950%
Contains more Vitamin B12 +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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%
Contains more Vitamin E +14976.5%
Contains more Vitamin B1 +583.3%
Contains more Vitamin B2 +5590%
Contains more Vitamin B3 +804.5%
Contains more Vitamin B5 +79.1%
Contains more Vitamin B6 +197.8%
Contains more Folate +528.6%
Contains more Vitamin A +950%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Spätzle
Spätzle
Contains more Protein +365.9%
Contains more Fats +2312.1%
Contains more Other +492%
Contains more Carbs +16.8%
Contains more Water +1435.8%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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
Contains more Protein +365.9%
Contains more Fats +2312.1%
Contains more Other +492%
Contains more Carbs +16.8%
Contains more Water +1435.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Spätzle
Spätzle
Contains more Monounsaturated Fat +5330.5%
Contains more Polyunsaturated fat +2133.5%
Contains less Saturated Fat -89%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +5330.5%
Contains more Polyunsaturated fat +2133.5%
Contains less Saturated Fat -89%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
5
:
1
Spätzle
Spätzle
Contains more Starch +∞%
Contains more Sucrose +9775%
Contains more Glucose +142.9%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Maltose +650%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
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
Contains more Starch +∞%
Contains more Sucrose +9775%
Contains more Glucose +142.9%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Maltose +650%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Spätzle Opinion
Net carbs 9.05g 23.96g Spätzle
Protein 21.15g 4.54g Almond
Fats 49.93g 2.07g Almond
Carbs 21.55g 25.16g Spätzle
Calories 579kcal 138kcal Almond
Starch 0.72g Almond
Fructose 0.11g 0g Almond
Sugar 4.35g 0.4g Spätzle
Fiber 12.5g 1.2g Almond
Calcium 269mg 12mg Almond
Iron 3.71mg 0.6mg Almond
Magnesium 270mg 21mg Almond
Phosphorus 481mg 76mg Almond
Potassium 733mg 38mg Almond
Sodium 1mg 165mg Almond
Zinc 3.12mg 0.65mg Almond
Copper 1.031mg 0.098mg Almond
Manganese 2.179mg 0.315mg Almond
Selenium 4.1µg 23.9µg Spätzle
Vitamin A 2IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 25.63mg 0.17mg Almond
Vitamin B1 0.205mg 0.03mg Almond
Vitamin B2 1.138mg 0.02mg Almond
Vitamin B3 3.618mg 0.4mg Almond
Vitamin B5 0.471mg 0.263mg Almond
Vitamin B6 0.137mg 0.046mg Almond
Folate 44µg 7µg Almond
Vitamin B12 0µg 0.09µg Spätzle
Tryptophan 0.211mg 0.043mg Almond
Threonine 0.601mg 0.138mg Almond
Isoleucine 0.751mg 0.19mg Almond
Leucine 1.473mg 0.365mg Almond
Lysine 0.568mg 0.137mg Almond
Methionine 0.157mg 0.086mg Almond
Phenylalanine 1.132mg 0.24mg Almond
Valine 0.855mg 0.22mg Almond
Histidine 0.539mg 0.121mg Almond
Cholesterol 0mg 29mg Almond
Trans Fat 0.015g 0.029g Almond
Saturated Fat 3.802g 0.419g Spätzle
Monounsaturated Fat 31.551g 0.581g Almond
Polyunsaturated fat 12.329g 0.552g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
6%
Spätzle
Minerals Daily Need Coverage Score
142%
Almond
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 3.95g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 3.383g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.