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  6. Cereal vs. Spätzle

Cereal vs. Spätzle — In-Depth Nutrition Comparison

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How are Cereal and Spätzle different?

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, while Spätzle is higher in Selenium.
  • Cereal covers your daily need of Vitamin B1 522% more than Spätzle.
  • Spätzle is lower in Sodium.

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Noodles, egg, cooked, unenriched, with added salt types were used in this article.

Infographic

Cereal 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.
Cereal
Cereal
6
:
4
Spätzle
Spätzle
Contains more Iron +5576.7%
Contains more Potassium +176.3%
Contains more Zinc +1069.2%
Contains more Copper +39.8%
Contains more Manganese +150.8%
Contains more Calcium +20%
Contains more Magnesium +10.5%
Contains less Sodium -79.2%
Contains more Selenium +279.4%
Equal in Phosphorus - 76
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Iron +5576.7%
Contains more Potassium +176.3%
Contains more Zinc +1069.2%
Contains more Copper +39.8%
Contains more Manganese +150.8%
Contains more Calcium +20%
Contains more Magnesium +10.5%
Contains less Sodium -79.2%
Contains more Selenium +279.4%
Equal in Phosphorus - 76

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.
Cereal
Cereal
6
:
4
Spätzle
Spätzle
Contains more Vitamin A +13195.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20860%
Contains more Vitamin B2 +19250%
Contains more Vitamin B3 +7305%
Contains more Vitamin B6 +12913%
Contains more Vitamin E +112.5%
Contains more Vitamin B5 +16.4%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 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 A +13195.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20860%
Contains more Vitamin B2 +19250%
Contains more Vitamin B3 +7305%
Contains more Vitamin B6 +12913%
Contains more Vitamin E +112.5%
Contains more Vitamin B5 +16.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
:
2
Spätzle
Spätzle
Contains more Protein +33.5%
Contains more Carbs +245.2%
Contains more Other +346%
Contains more Fats +91.7%
Contains more Water +1691.8%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +33.5%
Contains more Carbs +245.2%
Contains more Other +346%
Contains more Fats +91.7%
Contains more Water +1691.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -37.9%
Contains more Monounsaturated Fat +184.8%
Contains more Polyunsaturated fat +55.9%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -37.9%
Contains more Monounsaturated Fat +184.8%
Contains more Polyunsaturated fat +55.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
Cereal
3
:
1
Spätzle
Spätzle
Contains more Sucrose +24250%
Contains more Glucose +285.7%
Contains more Fructose +∞%
Contains more Maltose +233.3%
Cereal
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 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 +24250%
Contains more Glucose +285.7%
Contains more Fructose +∞%
Contains more Maltose +233.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Spätzle Opinion
Net carbs 85.45g 23.96g Cereal
Protein 6.06g 4.54g Cereal
Fats 1.08g 2.07g Spätzle
Carbs 86.85g 25.16g Cereal
Calories 378kcal 138kcal Cereal
Fructose 0.26g 0g Cereal
Sugar 10.35g 0.4g Spätzle
Fiber 1.4g 1.2g Cereal
Calcium 10mg 12mg Spätzle
Iron 34.06mg 0.6mg Cereal
Magnesium 19mg 21mg Spätzle
Phosphorus 77mg 76mg Cereal
Potassium 105mg 38mg Cereal
Sodium 795mg 165mg Spätzle
Zinc 7.6mg 0.65mg Cereal
Copper 0.137mg 0.098mg Cereal
Manganese 0.79mg 0.315mg Cereal
Selenium 6.3µg 23.9µg Spätzle
Vitamin A 2792IU 21IU Cereal
Vitamin A RAE 814µg 6µg Cereal
Vitamin E 0.08mg 0.17mg Spätzle
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.03mg Cereal
Vitamin B2 3.87mg 0.02mg Cereal
Vitamin B3 29.62mg 0.4mg Cereal
Vitamin B5 0.226mg 0.263mg Spätzle
Vitamin B6 5.986mg 0.046mg Cereal
Folate 7µg Spätzle
Vitamin B12 0.09µg Spätzle
Tryptophan 0.066mg 0.043mg Cereal
Threonine 0.241mg 0.138mg Cereal
Isoleucine 0.26mg 0.19mg Cereal
Leucine 0.767mg 0.365mg Cereal
Lysine 0.113mg 0.137mg Spätzle
Methionine 0.13mg 0.086mg Cereal
Phenylalanine 0.365mg 0.24mg Cereal
Valine 0.344mg 0.22mg Cereal
Histidine 0.162mg 0.121mg Cereal
Cholesterol 29mg Cereal
Trans Fat 0.029g Cereal
Saturated Fat 0.26g 0.419g Cereal
Monounsaturated Fat 0.204g 0.581g Spätzle
Polyunsaturated fat 0.354g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393%
Cereal
6%
Spätzle
Minerals Daily Need Coverage Score
183%
Cereal
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 9.95g)
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 630mg)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.159g)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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.