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  6. Cheese vs. Spätzle

Cheese vs. Spätzle — In-Depth Nutrition Comparison

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How are cheese and spätzle different?

  • Cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A; however, spätzle is richer in manganese.
  • Daily need coverage for saturated fat for cheese is 92% higher.
  • Cheese contains 59 times more calcium than spätzle. While cheese contains 710mg of calcium, spätzle contains only 12mg.
  • Spätzle has less saturated fat.

Cheese, cheddar and Noodles, egg, cooked, unenriched, with added salt are the varieties used in this article.

Infographic

Cheese 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.
Cheese
Cheese
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +5816.7%
Contains more PotassiumPotassium +100%
Contains more ZincZinc +460%
Contains more PhosphorusPhosphorus +498.7%
Contains more SeleniumSelenium +19.2%
Contains more IronIron +328.6%
Contains more CopperCopper +226.7%
Contains less SodiumSodium -74.7%
Contains more ManganeseManganese +1066.7%

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.
Cheese
Cheese
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin EVitamin E +317.6%
Contains more Vitamin B2Vitamin B2 +2040%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin B12Vitamin B12 +1122.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +285.7%
Contains more Vitamin B3Vitamin B3 +578%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.03mg

All nutrients comparison - raw data values

Nutrient Cheese Spätzle DV% diff.
Saturated fat 18.867g 0.419g 84%
Calcium 710mg 12mg 70%
Phosphorus 455mg 76mg 54%
Fats 33.31g 2.07g 48%
Vitamin B12 1.1µg 0.09µg 42%
Protein 22.87g 4.54g 37%
Vitamin A 330µg 6µg 36%
Vitamin B2 0.428mg 0.02mg 31%
Zinc 3.64mg 0.65mg 27%
Cholesterol 99mg 29mg 23%
Monounsaturated fat 9.246g 0.581g 22%
Sodium 653mg 165mg 21%
Calories 404kcal 138kcal 13%
Manganese 0.027mg 0.315mg 13%
Copper 0.03mg 0.098mg 8%
Selenium 28.5µg 23.9µg 8%
Carbs 3.09g 25.16g 7%
Iron 0.14mg 0.6mg 6%
Polyunsaturated fat 1.421g 0.552g 6%
Fiber 0g 1.2g 5%
Folate 27µg 7µg 5%
Vitamin E 0.71mg 0.17mg 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Vitamin B5 0.41mg 0.263mg 3%
Vitamin B3 0.059mg 0.4mg 2%
Vitamin B6 0.066mg 0.046mg 2%
Vitamin K 2.4µg 0µg 2%
Choline 16.5mg 25.7mg 2%
Magnesium 27mg 21mg 1%
Potassium 76mg 38mg 1%
Protein per 100 calories 5.7g 3.3g N/A
Calories per 10 g protein 177kcal 304kcal N/A
Weight per 100 calories 25g 72g N/A
Unsaturated / Saturated Fat ratio 0.57 2.7 N/A
Net carbs 3.09g 23.96g N/A
Sugar 0.48g 0.4g N/A
Vitamin B1 0.029mg 0.03mg 0%
Trans fat 0.917g 0.029g N/A
Tryptophan 0.547mg 0.043mg 0%
Threonine 1.044mg 0.138mg 0%
Isoleucine 1.206mg 0.19mg 0%
Leucine 1.939mg 0.365mg 0%
Lysine 1.025mg 0.137mg 0%
Methionine 0.547mg 0.086mg 0%
Phenylalanine 1.074mg 0.24mg 0%
Valine 1.404mg 0.22mg 0%
Histidine 0.547mg 0.121mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +403.7%
Contains more FatsFats +1509.2%
Contains more OtherOther +642%
Contains more CarbsCarbs +714.2%
Contains more WaterWater +83%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +1491.4%
Contains more Poly. FatPolyunsaturated fat +157.4%
Contains less Sat. FatSaturated fat -97.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
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 GlucoseGlucose +271.4%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.