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Cornmeal vs. Spätzle — In-Depth Nutrition Comparison

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Important differences between Cornmeal and Spätzle

  • Cornmeal has more Folate, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Fiber, and Vitamin B6, however, Spätzle is richer in Selenium.
  • Cornmeal's daily need coverage for Folate is 51% more.
  • Cornmeal contains 19 times more Vitamin B2 than Spätzle. Cornmeal contains 0.382mg of Vitamin B2, while Spätzle contains 0.02mg.
  • Cornmeal contains less Sodium.

The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Cornmeal 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.
Contains more Iron +626.7%
Contains more Magnesium +52.4%
Contains more Phosphorus +30.3%
Contains more Potassium +273.7%
Contains less Sodium -95.8%
Contains more Calcium +300%
Contains more Copper +28.9%
Contains more Manganese +81%
Contains more Selenium +127.6%
Equal in Zinc - 0.65
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Iron +626.7%
Contains more Magnesium +52.4%
Contains more Phosphorus +30.3%
Contains more Potassium +273.7%
Contains less Sodium -95.8%
Contains more Calcium +300%
Contains more Copper +28.9%
Contains more Manganese +81%
Contains more Selenium +127.6%
Equal in Zinc - 0.65

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.
:
Contains more Vitamin A +919%
Contains more Vitamin B1 +1736.7%
Contains more Vitamin B2 +1810%
Contains more Vitamin B3 +1142%
Contains more Vitamin B6 +295.7%
Contains more Folate +2885.7%
Contains more Vitamin E +41.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.263
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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 +919%
Contains more Vitamin B1 +1736.7%
Contains more Vitamin B2 +1810%
Contains more Vitamin B3 +1142%
Contains more Vitamin B6 +295.7%
Contains more Folate +2885.7%
Contains more Vitamin E +41.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.263

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +56.6%
Contains more Carbs +215.8%
Contains more Fats +18.3%
Contains more Water +505.8%
Equal in Other - 0.5
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 Protein +56.6%
Contains more Carbs +215.8%
Contains more Fats +18.3%
Contains more Water +505.8%
Equal in Other - 0.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.5%
Contains more Polyunsaturated fat +50%
Contains more Monounsaturated Fat +49%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -47.5%
Contains more Polyunsaturated fat +50%
Contains more Monounsaturated Fat +49%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +1600%
Contains more Glucose +700%
Contains more Fructose +∞%
Contains more Maltose +57.9%
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 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 Starch +∞%
Contains more Sucrose +1600%
Contains more Glucose +700%
Contains more Fructose +∞%
Contains more Maltose +57.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Spätzle Opinion
Net carbs 75.55g 23.96g Cornmeal
Protein 7.11g 4.54g Cornmeal
Fats 1.75g 2.07g Spätzle
Carbs 79.45g 25.16g Cornmeal
Calories 370kcal 138kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g 0g Cornmeal
Sugar 1.61g 0.4g Spätzle
Fiber 3.9g 1.2g Cornmeal
Calcium 3mg 12mg Spätzle
Iron 4.36mg 0.6mg Cornmeal
Magnesium 32mg 21mg Cornmeal
Phosphorus 99mg 76mg Cornmeal
Potassium 142mg 38mg Cornmeal
Sodium 7mg 165mg Cornmeal
Zinc 0.66mg 0.65mg Cornmeal
Copper 0.076mg 0.098mg Spätzle
Manganese 0.174mg 0.315mg Spätzle
Selenium 10.5µg 23.9µg Spätzle
Vitamin A 214IU 21IU Cornmeal
Vitamin A RAE 11µg 6µg Cornmeal
Vitamin E 0.12mg 0.17mg Spätzle
Vitamin B1 0.551mg 0.03mg Cornmeal
Vitamin B2 0.382mg 0.02mg Cornmeal
Vitamin B3 4.968mg 0.4mg Cornmeal
Vitamin B5 0.24mg 0.263mg Spätzle
Vitamin B6 0.182mg 0.046mg Cornmeal
Folate 209µg 7µg Cornmeal
Vitamin B12 0µg 0.09µg Spätzle
Tryptophan 0.038mg 0.043mg Spätzle
Threonine 0.172mg 0.138mg Cornmeal
Isoleucine 0.242mg 0.19mg Cornmeal
Leucine 1.006mg 0.365mg Cornmeal
Lysine 0.105mg 0.137mg Spätzle
Methionine 0.162mg 0.086mg Cornmeal
Phenylalanine 0.366mg 0.24mg Cornmeal
Valine 0.337mg 0.22mg Cornmeal
Histidine 0.172mg 0.121mg Cornmeal
Cholesterol 0mg 29mg Cornmeal
Trans Fat 0g 0.029g Cornmeal
Saturated Fat 0.22g 0.419g Cornmeal
Monounsaturated Fat 0.39g 0.581g Spätzle
Polyunsaturated fat 0.828g 0.552g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46%
Cornmeal
6%
Spätzle
Minerals Daily Need Coverage Score
37%
Cornmeal
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.21g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 68)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 158mg)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.199g)
Which food is richer in vitamins?
Cornmeal
Cornmeal 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.