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  6. Buckwheat vs. Spätzle

Buckwheat vs. Spätzle — In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Spätzle

  • Buckwheat is richer in Magnesium, Fiber, and Copper, while Spätzle is higher in Selenium.
  • Spätzle covers your daily Selenium needs 39% more than Buckwheat.
  • Buckwheat has 2 times more Magnesium than Spätzle. Buckwheat has 51mg of Magnesium, while Spätzle has 21mg.
  • Buckwheat is lower in Sodium.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Buckwheat 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.
Buckwheat
Buckwheat
6
:
4
Spätzle
Spätzle
Contains more Iron +33.3%
Contains more Magnesium +142.9%
Contains more Potassium +131.6%
Contains less Sodium -97.6%
Contains more Copper +49%
Contains more Manganese +27.9%
Contains more Calcium +71.4%
Contains more Selenium +986.4%
Equal in Phosphorus - 76
Equal in Zinc - 0.65
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Iron +33.3%
Contains more Magnesium +142.9%
Contains more Potassium +131.6%
Contains less Sodium -97.6%
Contains more Copper +49%
Contains more Manganese +27.9%
Contains more Calcium +71.4%
Contains more Selenium +986.4%
Equal in Phosphorus - 76
Equal in Zinc - 0.65

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.
Buckwheat
Buckwheat
8
:
3
Spätzle
Spätzle
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +36.5%
Contains more Vitamin B6 +67.4%
Contains more Folate +100%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +88.9%
Contains more Vitamin B12 +∞%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 B1 +33.3%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +36.5%
Contains more Vitamin B6 +67.4%
Contains more Folate +100%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +88.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Spätzle
Spätzle
Contains more Water +11.7%
Contains more Protein +34.3%
Contains more Fats +233.9%
Contains more Carbs +26.2%
Contains more Other +16.3%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 Water +11.7%
Contains more Protein +34.3%
Contains more Fats +233.9%
Contains more Carbs +26.2%
Contains more Other +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -68%
Contains more Monounsaturated Fat +209%
Contains more Polyunsaturated fat +193.6%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -68%
Contains more Monounsaturated Fat +209%
Contains more Polyunsaturated fat +193.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
1
Spätzle
Spätzle
Contains more Sucrose +900%
Contains more Glucose +185.7%
Contains more Fructose +∞%
Contains more Maltose +∞%
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 Sucrose +900%
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.
Buckwheat Spätzle
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Spätzle Opinion
Net carbs 17.24g 23.96g Spätzle
Protein 3.38g 4.54g Spätzle
Fats 0.62g 2.07g Spätzle
Carbs 19.94g 25.16g Spätzle
Calories 92kcal 138kcal Spätzle
Fructose 0.1g 0g Buckwheat
Sugar 0.9g 0.4g Spätzle
Fiber 2.7g 1.2g Buckwheat
Calcium 7mg 12mg Spätzle
Iron 0.8mg 0.6mg Buckwheat
Magnesium 51mg 21mg Buckwheat
Phosphorus 70mg 76mg Spätzle
Potassium 88mg 38mg Buckwheat
Sodium 4mg 165mg Buckwheat
Zinc 0.61mg 0.65mg Spätzle
Copper 0.146mg 0.098mg Buckwheat
Manganese 0.403mg 0.315mg Buckwheat
Selenium 2.2µg 23.9µg Spätzle
Vitamin A 0IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.09mg 0.17mg Spätzle
Vitamin B1 0.04mg 0.03mg Buckwheat
Vitamin B2 0.039mg 0.02mg Buckwheat
Vitamin B3 0.94mg 0.4mg Buckwheat
Vitamin B5 0.359mg 0.263mg Buckwheat
Vitamin B6 0.077mg 0.046mg Buckwheat
Folate 14µg 7µg Buckwheat
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg 0.043mg Buckwheat
Threonine 0.129mg 0.138mg Spätzle
Isoleucine 0.127mg 0.19mg Spätzle
Leucine 0.212mg 0.365mg Spätzle
Lysine 0.172mg 0.137mg Buckwheat
Methionine 0.044mg 0.086mg Spätzle
Phenylalanine 0.133mg 0.24mg Spätzle
Valine 0.173mg 0.22mg Spätzle
Histidine 0.079mg 0.121mg Spätzle
Cholesterol 0mg 29mg Buckwheat
Trans Fat 0.029g Buckwheat
Saturated Fat 0.134g 0.419g Buckwheat
Monounsaturated Fat 0.188g 0.581g Spätzle
Polyunsaturated fat 0.188g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
6%
Spätzle
Minerals Daily Need Coverage Score
24%
Buckwheat
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 51)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 161mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.285g)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.