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Couscous vs Spätzle - In-Depth Nutrition Comparison

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How are Couscous and Spätzle different?

  • Couscous is higher in Selenium, however Spätzle is richer in Manganese, Phosphorus, and Copper.
  • Couscous contains 2 times more Vitamin B3 than Spätzle. While Couscous contains 0.983mg of Vitamin B3, Spätzle contains only 0.4mg.
  • Couscous has less Sodium.

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

Infographic

Couscous 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +52.6%
Contains less Sodium -97%
Contains more Iron +57.9%
Contains more Calcium +50%
Contains more Magnesium +162.5%
Contains more Copper +139%
Contains more Zinc +150%
Contains more Phosphorus +245.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Potassium +52.6%
Contains less Sodium -97%
Contains more Iron +57.9%
Contains more Calcium +50%
Contains more Magnesium +162.5%
Contains more Copper +139%
Contains more Zinc +150%
Contains more Phosphorus +245.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +∞%
Contains more Folate +114.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +∞%
Contains more Folate +114.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
6
Spätzle
Mineral Summary Score
7
Couscous
19
Spätzle

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
27%
Spätzle
Carbohydrates
23%
Couscous
25%
Spätzle
Fats
1%
Couscous
10%
Spätzle

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Spätzle
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 65)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.3)
Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 160mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.39g)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins

All nutrients comparison - raw data values

Nutrient Couscous Spätzle Opinion
Calories 112 138 Spätzle
Protein 3.79 4.54 Spätzle
Fats 0.16 2.07 Spätzle
Vitamin C 0 0
Net carbs 21.81999969482422 23.959999084472656 Spätzle
Carbs 23.22 25.16 Spätzle
Cholesterol 0 29 Couscous
Vitamin D 0 Couscous
Iron 0.38 0.6 Spätzle
Calcium 8 12 Spätzle
Potassium 58 38 Couscous
Magnesium 8 21 Spätzle
Sugar 0.1 0.4 Couscous
Fiber 1.4 1.2 Couscous
Copper 0.041 0.098 Spätzle
Zinc 0.26 0.65 Spätzle
Starch
Phosphorus 22 76 Spätzle
Sodium 5 165 Couscous
Vitamin A 0 21 Spätzle
Vitamin E 0.13 0.17 Spätzle
Vitamin D 0 Couscous
Vitamin B1 0.063 0.03 Couscous
Vitamin B2 0.027 0.02 Couscous
Vitamin B3 0.983 0.4 Couscous
Vitamin B5 0.371 0.263 Couscous
Vitamin B6 0.051 0.046 Couscous
Vitamin B12 0 0.09 Spätzle
Vitamin K 0.1 0 Couscous
Folate 15 7 Couscous
Trans Fat 0.029 Couscous
Saturated Fat 0.029 0.419 Couscous
Monounsaturated Fat 0.022 0.581 Spätzle
Polyunsaturated fat 0.064 0.552 Spätzle
Tryptophan 0.049 0.043 Couscous
Threonine 0.1 0.138 Spätzle
Isoleucine 0.147 0.19 Spätzle
Leucine 0.259 0.365 Spätzle
Lysine 0.073 0.137 Spätzle
Methionine 0.059 0.086 Spätzle
Phenylalanine 0.184 0.24 Spätzle
Valine 0.162 0.22 Spätzle
Histidine 0.077 0.121 Spätzle
Fructose 0 Spätzle

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.