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Béchamel sauce vs. Spätzle — In-Depth Nutrition Comparison

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A recap on differences between béchamel sauce and spätzle

  • Béchamel sauce has more vitamin B2, calcium, and vitamin B12; however, spätzle is higher in selenium, manganese, and copper.
  • Spätzle covers your daily selenium needs 37% more than béchamel sauce.
  • Spätzle contains 11 times less calcium than béchamel sauce. Béchamel sauce contains 126mg of calcium, while spätzle contains 12mg.
  • Spätzle has less saturated fat.

Food varieties used in this article are Sauce, homemade, white, thin and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Béchamel sauce 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
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 CalciumCalcium +950%
Contains more PotassiumPotassium +328.9%
Contains more PhosphorusPhosphorus +32.9%
Contains more MagnesiumMagnesium +40%
Contains more IronIron +185.7%
Contains more CopperCopper +653.8%
Contains more ZincZinc +54.8%
Contains less SodiumSodium -49.7%
Contains more ManganeseManganese +1212.5%
Contains more SeleniumSelenium +624.2%

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +1116.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B12Vitamin B12 +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more CholineCholine +82.3%
~equal in Vitamin E ~0.17mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 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 FatsFats +225.1%
Contains more WaterWater +19.1%
Contains more OtherOther +188%
Contains more ProteinProtein +20.4%
Contains more CarbsCarbs +240%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 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 more Mono. FatMonounsaturated fat +359.6%
Contains more Poly. FatPolyunsaturated fat +187.3%
Contains less Sat. FatSaturated fat -80.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Spätzle DV% diff.
Selenium 3.3µg 23.9µg 37%
Vitamin B2 0.184mg 0.02mg 13%
Manganese 0.024mg 0.315mg 13%
Calcium 126mg 12mg 11%
Vitamin B12 0.3µg 0.09µg 9%
Copper 0.013mg 0.098mg 9%
Saturated fat 2.152g 0.419g 8%
Polyunsaturated fat 1.586g 0.552g 7%
Cholesterol 8mg 29mg 7%
Fats 6.73g 2.07g 7%
Vitamin A 73µg 6µg 7%
Sodium 328mg 165mg 7%
Carbs 7.4g 25.16g 6%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Iron 0.21mg 0.6mg 5%
Monounsaturated fat 2.67g 0.581g 5%
Phosphorus 101mg 76mg 4%
Fiber 0.1g 1.2g 4%
Potassium 163mg 38mg 4%
Vitamin B5 0.339mg 0.263mg 2%
Choline 14.1mg 25.7mg 2%
Calories 105kcal 138kcal 2%
Vitamin B1 0.055mg 0.03mg 2%
Protein 3.77g 4.54g 2%
Zinc 0.42mg 0.65mg 2%
Magnesium 15mg 21mg 1%
Vitamin B3 0.261mg 0.4mg 1%
Vitamin C 0.8mg 0mg 1%
Vitamin K 0.6µg 0µg 1%
Folate 9µg 7µg 1%
Net carbs 7.3g 23.96g N/A
Sugar 4.78g 0.4g N/A
Vitamin E 0.17mg 0.17mg 0%
Vitamin B6 0.041mg 0.046mg 0%
Trans fat 0.029g N/A
Tryptophan 0.046mg 0.043mg 0%
Threonine 0.147mg 0.138mg 0%
Isoleucine 0.198mg 0.19mg 0%
Leucine 0.32mg 0.365mg 0%
Lysine 0.259mg 0.137mg 0%
Methionine 0.082mg 0.086mg 0%
Phenylalanine 0.157mg 0.24mg 0%
Valine 0.219mg 0.22mg 0%
Histidine 0.089mg 0.121mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
15%
Béchamel sauce
6%
Spätzle
Minerals Daily Need Coverage Score
19%
Béchamel sauce
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 163mg)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 1.733g)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 21mg)
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. 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.