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Cod vs. Spätzle — In-Depth Nutrition Comparison

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A recap on differences between cod and spätzle

  • Cod has more vitamin B5, vitamin B12, phosphorus, selenium, vitamin B6, potassium, vitamin B3, and choline; however, spätzle is higher in manganese and copper.
  • Cod covers your daily vitamin B5 needs 3055% more than spätzle.
  • Spätzle contains 11 times less potassium than cod. Cod contains 413mg of potassium, while spätzle contains 38mg.

Food varieties used in this article are Fish, cod, Atlantic, raw and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Cod 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.
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 +52.4%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +986.8%
Contains more PhosphorusPhosphorus +167.1%
Contains less SodiumSodium -67.3%
Contains more SeleniumSelenium +38.5%
Contains more IronIron +57.9%
Contains more CopperCopper +250%
Contains more ZincZinc +44.4%
Contains more ManganeseManganese +2000%

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.
Cod
Cod
12
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 +100%
Contains more Vitamin EVitamin E +276.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +153.3%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +415.8%
Contains more Vitamin B5Vitamin B5 +58074.9%
Contains more Vitamin B6Vitamin B6 +432.6%
Contains more Vitamin B12Vitamin B12 +911.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +153.7%
~equal in Folate ~7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 +292.3%
Contains more WaterWater +19.9%
Contains more FatsFats +209%
Contains more CarbsCarbs +∞%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +518.1%
Contains more Poly. FatPolyunsaturated fat +139%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Spätzle DV% diff.
Vitamin B5 153mg 0.263mg 3055%
Vitamin B12 0.91µg 0.09µg 34%
Protein 17.81g 4.54g 27%
Phosphorus 203mg 76mg 18%
Selenium 33.1µg 23.9µg 17%
Vitamin B6 0.245mg 0.046mg 15%
Manganese 0.015mg 0.315mg 13%
Potassium 413mg 38mg 11%
Vitamin B3 2.063mg 0.4mg 10%
Carbs 0g 25.16g 8%
Copper 0.028mg 0.098mg 8%
Choline 65.2mg 25.7mg 7%
Vitamin D 0.9µg 5%
Vitamin D 36IU 5%
Cholesterol 43mg 29mg 5%
Fiber 0g 1.2g 5%
Sodium 54mg 165mg 5%
Vitamin B1 0.076mg 0.03mg 4%
Calories 82kcal 138kcal 3%
Vitamin B2 0.065mg 0.02mg 3%
Vitamin E 0.64mg 0.17mg 3%
Iron 0.38mg 0.6mg 3%
Magnesium 32mg 21mg 3%
Fats 0.67g 2.07g 2%
Zinc 0.45mg 0.65mg 2%
Polyunsaturated fat 0.231g 0.552g 2%
Vitamin A 12µg 6µg 1%
Saturated fat 0.131g 0.419g 1%
Monounsaturated fat 0.094g 0.581g 1%
Vitamin C 1mg 0mg 1%
Net carbs 0g 23.96g N/A
Calcium 16mg 12mg 0%
Sugar 0g 0.4g N/A
Vitamin K 0.1µg 0µg 0%
Folate 7µg 7µg 0%
Trans fat 0.029g N/A
Tryptophan 0.199mg 0.043mg 0%
Threonine 0.781mg 0.138mg 0%
Isoleucine 0.821mg 0.19mg 0%
Leucine 1.447mg 0.365mg 0%
Lysine 1.635mg 0.137mg 0%
Methionine 0.527mg 0.086mg 0%
Phenylalanine 0.695mg 0.24mg 0%
Valine 0.917mg 0.22mg 0%
Histidine 0.524mg 0.121mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
6%
Spätzle
Minerals Daily Need Coverage Score
38%
Cod
32%
Spätzle

Comparison summary

Which food is lower in Cholesterol?
Spätzle
Spätzle is lower in Cholesterol (difference - 14mg)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 111mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.288g)
Which food is richer in vitamins?
Cod
Cod 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.