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Arborio rice vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and spätzle

  • Arborio rice has more folate, vitamin B1, iron, and vitamin B3, while spätzle has more selenium and phosphorus.
  • Spätzle covers your daily need for selenium, 30% more than arborio rice.
  • Arborio rice contains 8 times more folate than spätzle. While arborio rice contains 59µg of folate, spätzle contains only 7µg.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Arborio rice vs Spätzle infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more IronIron +143.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +13.3%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +46.2%
Contains more CopperCopper +36.1%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +130.3%
Contains more SeleniumSelenium +218.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin B1Vitamin B1 +446.7%
Contains more Vitamin B3Vitamin B3 +273.3%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more FolateFolate +742.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Spätzle DV% diff.
Selenium 7.5µg 23.9µg 30%
Folate 59µg 7µg 13%
Vitamin B1 0.164mg 0.03mg 11%
Iron 1.46mg 0.6mg 11%
Cholesterol 0mg 29mg 10%
Vitamin B3 1.493mg 0.4mg 7%
Sodium 0mg 165mg 7%
Phosphorus 33mg 76mg 6%
Fiber 1.2g 5%
Choline 25.7mg 5%
Protein 2.36g 4.54g 4%
Vitamin B12 0µg 0.09µg 4%
Copper 0.072mg 0.098mg 3%
Magnesium 8mg 21mg 3%
Polyunsaturated fat 0.05g 0.552g 3%
Fats 0.19g 2.07g 3%
Vitamin B5 0.397mg 0.263mg 3%
Saturated fat 0.051g 0.419g 2%
Manganese 0.357mg 0.315mg 2%
Zinc 0.4mg 0.65mg 2%
Monounsaturated fat 0.058g 0.581g 1%
Calcium 1mg 12mg 1%
Vitamin A 0µg 6µg 1%
Vitamin E 0.17mg 1%
Carbs 28.73g 25.16g 1%
Vitamin B6 0.059mg 0.046mg 1%
Calories 130kcal 138kcal 0%
Net carbs 28.73g 23.96g N/A
Potassium 26mg 38mg 0%
Sugar 0.4g N/A
Vitamin B2 0.016mg 0.02mg 0%
Trans fat 0.029g N/A
Tryptophan 0.027mg 0.043mg 0%
Threonine 0.084mg 0.138mg 0%
Isoleucine 0.102mg 0.19mg 0%
Leucine 0.195mg 0.365mg 0%
Lysine 0.085mg 0.137mg 0%
Methionine 0.056mg 0.086mg 0%
Phenylalanine 0.126mg 0.24mg 0%
Valine 0.144mg 0.22mg 0%
Histidine 0.056mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 CarbsCarbs +14.2%
Contains more ProteinProtein +92.4%
Contains more FatsFats +989.5%
Contains more OtherOther +163.2%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +901.7%
Contains more Poly. FatPolyunsaturated fat +1004%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.