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Plum vs. Spätzle — In-Depth Nutrition Comparison

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How are plums and spätzle different?

  • Plums are higher in vitamin C, vitamin A, and vitamin K; however, spätzle is richer in selenium, manganese, phosphorus, and iron.
  • Daily need coverage for selenium for spätzle is 43% higher.

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

Infographic

Plum 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.
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 PotassiumPotassium +313.2%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +100%
Contains more IronIron +252.9%
Contains more CopperCopper +71.9%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +375%
Contains more ManganeseManganese +505.8%
Contains more SeleniumSelenium +∞%

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.
Plum
5
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 +183.3%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B6Vitamin B6 +58.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +1252.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.03mg
~equal in Vitamin B3 ~0.4mg

All nutrients comparison - raw data values

Nutrient Plum Spätzle DV% diff.
Selenium 0µg 23.9µg 43%
Vitamin C 9.5mg 0mg 11%
Manganese 0.052mg 0.315mg 11%
Cholesterol 0mg 29mg 10%
Phosphorus 16mg 76mg 9%
Protein 0.7g 4.54g 8%
Sodium 0mg 165mg 7%
Calories 46kcal 138kcal 5%
Vitamin K 6.4µg 0µg 5%
Carbs 11.42g 25.16g 5%
Iron 0.17mg 0.6mg 5%
Copper 0.057mg 0.098mg 5%
Zinc 0.1mg 0.65mg 5%
Choline 1.9mg 25.7mg 4%
Vitamin B12 0µg 0.09µg 4%
Fructose 3.07g 0g 4%
Potassium 157mg 38mg 4%
Fats 0.28g 2.07g 3%
Magnesium 7mg 21mg 3%
Polyunsaturated fat 0.044g 0.552g 3%
Vitamin B5 0.135mg 0.263mg 3%
Saturated fat 0.017g 0.419g 2%
Monounsaturated fat 0.134g 0.581g 1%
Vitamin A 17µg 6µg 1%
Folate 5µg 7µg 1%
Fiber 1.4g 1.2g 1%
Vitamin B6 0.029mg 0.046mg 1%
Vitamin E 0.26mg 0.17mg 1%
Calcium 6mg 12mg 1%
Net carbs 10.02g 23.96g N/A
Sugar 9.92g 0.4g N/A
Vitamin B1 0.028mg 0.03mg 0%
Vitamin B2 0.026mg 0.02mg 0%
Vitamin B3 0.417mg 0.4mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.009mg 0.043mg 0%
Threonine 0.01mg 0.138mg 0%
Isoleucine 0.014mg 0.19mg 0%
Leucine 0.015mg 0.365mg 0%
Lysine 0.016mg 0.137mg 0%
Methionine 0.008mg 0.086mg 0%
Phenylalanine 0.014mg 0.24mg 0%
Valine 0.016mg 0.22mg 0%
Histidine 0.009mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 WaterWater +28.8%
Contains more ProteinProtein +548.6%
Contains more FatsFats +639.3%
Contains more CarbsCarbs +120.3%
Contains more OtherOther +35.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 -95.9%
Contains more Mono. FatMonounsaturated fat +333.6%
Contains more Poly. FatPolyunsaturated fat +1154.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 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 SucroseSucrose +3825%
Contains more GlucoseGlucose +7142.9%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more MaltoseMaltose +275%
~equal in Starch ~0g
~equal in Lactose ~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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.