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Buckwheat vs Spätzle - In-Depth Nutrition Comparison

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How are Buckwheat and Spätzle different?

  • Buckwheat is richer in Copper, Magnesium, Manganese, Vitamin B3, Phosphorus, Fiber, Vitamin B2, Iron, and Vitamin B5, while Spätzle is higher in Selenium.
  • Buckwheat covers your daily need of Copper 111% more than Spätzle.
  • Buckwheat contains 21 times more Vitamin B2 than Spätzle. Buckwheat contains 0.425mg of Vitamin B2, while Spätzle contains 0.02mg.

Buckwheat and Noodles, egg, cooked, unenriched, with added salt types were used in this article.

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Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +266.7%
Contains more Calcium +50%
Contains more Potassium +1110.5%
Contains more Magnesium +1000%
Contains more Copper +1022.4%
Contains more Zinc +269.2%
Contains more Phosphorus +356.6%
Contains less Sodium -99.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +266.7%
Contains more Calcium +50%
Contains more Potassium +1110.5%
Contains more Magnesium +1000%
Contains more Copper +1022.4%
Contains more Zinc +269.2%
Contains more Phosphorus +356.6%
Contains less Sodium -99.4%

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 B1 +236.7%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +368.8%
Contains more Vitamin B6 +356.5%
Contains more Folate +328.6%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin B1 +236.7%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +368.8%
Contains more Vitamin B6 +356.5%
Contains more Folate +328.6%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
6
Spätzle
Mineral Summary Score
109
Buckwheat
19
Spätzle

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 food.
Protein
80%
Buckwheat
27%
Spätzle
Carbohydrates
72%
Buckwheat
25%
Spätzle
Fats
16%
Buckwheat
10%
Spätzle

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.322g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 54)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 164mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Spätzle Opinion
Calories 343 138 Buckwheat
Protein 13.25 4.54 Buckwheat
Fats 3.4 2.07 Buckwheat
Vitamin C 0 0
Carbs 71.5 25.16 Buckwheat
Cholesterol 0 29 Buckwheat
Vitamin D 0 Buckwheat
Iron 2.2 0.6 Buckwheat
Calcium 18 12 Buckwheat
Potassium 460 38 Buckwheat
Magnesium 231 21 Buckwheat
Sugar 0.4 Buckwheat
Fiber 10 1.2 Buckwheat
Copper 1.1 0.098 Buckwheat
Zinc 2.4 0.65 Buckwheat
Starch
Phosphorus 347 76 Buckwheat
Sodium 1 165 Buckwheat
Vitamin A 0 21 Spätzle
Vitamin E 0.17 Spätzle
Vitamin D 0 Buckwheat
Vitamin B1 0.101 0.03 Buckwheat
Vitamin B2 0.425 0.02 Buckwheat
Vitamin B3 7.02 0.4 Buckwheat
Vitamin B5 1.233 0.263 Buckwheat
Vitamin B6 0.21 0.046 Buckwheat
Vitamin B12 0 0.09 Spätzle
Vitamin K 0 Spätzle
Folate 30 7 Buckwheat
Trans Fat 0.029 Buckwheat
Saturated Fat 0.741 0.419 Spätzle
Monounsaturated Fat 1.04 0.581 Buckwheat
Polyunsaturated fat 1.039 0.552 Buckwheat
Tryptophan 0.192 0.043 Buckwheat
Threonine 0.506 0.138 Buckwheat
Isoleucine 0.498 0.19 Buckwheat
Leucine 0.832 0.365 Buckwheat
Lysine 0.672 0.137 Buckwheat
Methionine 0.172 0.086 Buckwheat
Phenylalanine 0.52 0.24 Buckwheat
Valine 0.678 0.22 Buckwheat
Histidine 0.309 0.121 Buckwheat
Fructose 0 Spätzle

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.