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  6. Cornmeal vs. Spätzle

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, carbs, 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.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 PotassiumPotassium +273.7%
Contains more IronIron +626.7%
Contains more PhosphorusPhosphorus +30.3%
Contains less SodiumSodium -95.8%
Contains more CalciumCalcium +300%
Contains more CopperCopper +28.9%
Contains more ManganeseManganese +81%
Contains more SeleniumSelenium +127.6%
~equal in Zinc ~0.65mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
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 AVitamin A +83.3%
Contains more Vitamin B1Vitamin B1 +1736.7%
Contains more Vitamin B2Vitamin B2 +1810%
Contains more Vitamin B3Vitamin B3 +1142%
Contains more Vitamin B6Vitamin B6 +295.7%
Contains more FolateFolate +2885.7%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.263mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Spätzle DV% diff.
Folate 209µg 7µg 51%
Iron 4.36mg 0.6mg 47%
Vitamin B1 0.551mg 0.03mg 43%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.4mg 29%
Vitamin B2 0.382mg 0.02mg 28%
Selenium 10.5µg 23.9µg 24%
Carbs 79.45g 25.16g 18%
Calories 370kcal 138kcal 12%
Fiber 3.9g 1.2g 11%
Cholesterol 0mg 29mg 10%
Vitamin B6 0.182mg 0.046mg 10%
Sodium 7mg 165mg 7%
Manganese 0.174mg 0.315mg 6%
Protein 7.11g 4.54g 5%
Vitamin B12 0µg 0.09µg 4%
Magnesium 32mg 21mg 3%
Potassium 142mg 38mg 3%
Phosphorus 99mg 76mg 3%
Choline 8.6mg 25.7mg 3%
Copper 0.076mg 0.098mg 2%
Polyunsaturated fat 0.828g 0.552g 2%
Calcium 3mg 12mg 1%
Vitamin A 11µg 6µg 1%
Saturated fat 0.22g 0.419g 1%
Protein per 100 calories 1.9g 3.3g N/A
Calories per 10 g protein 520kcal 304kcal N/A
Weight per 100 calories 27g 72g N/A
Fats 1.75g 2.07g 0%
Unsaturated / Saturated Fat ratio 5.5 2.7 N/A
Net carbs 75.55g 23.96g N/A
Sugar 1.61g 0.4g N/A
Zinc 0.66mg 0.65mg 0%
Vitamin E 0.12mg 0.17mg 0%
Vitamin B5 0.24mg 0.263mg 0%
Trans fat 0g 0.029g N/A
Monounsaturated fat 0.39g 0.581g 0%
Tryptophan 0.038mg 0.043mg 0%
Threonine 0.172mg 0.138mg 0%
Isoleucine 0.242mg 0.19mg 0%
Leucine 1.006mg 0.365mg 0%
Lysine 0.105mg 0.137mg 0%
Methionine 0.162mg 0.086mg 0%
Phenylalanine 0.366mg 0.24mg 0%
Valine 0.337mg 0.22mg 0%
Histidine 0.172mg 0.121mg 0%
Fructose 0.17g 0g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +56.6%
Contains more CarbsCarbs +215.8%
Contains more FatsFats +18.3%
Contains more WaterWater +505.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 -47.5%
Contains more Poly. FatPolyunsaturated fat +50%
Contains more Mono. FatMonounsaturated fat +49%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 StarchStarch +∞%
Contains more SucroseSucrose +1600%
Contains more GlucoseGlucose +700%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +57.9%
~equal in Lactose ~0g
~equal in Galactose ~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. 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.