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Salmon raw vs. Spätzle — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and spätzle?

  • Spätzle has less vitamin B12, vitamin B6, vitamin B3, vitamin B5, vitamin B2, selenium, phosphorus, copper, vitamin B1, and potassium than salmon raw.
  • Salmon raw's daily need coverage for vitamin B12 is 129% higher.
  • Salmon raw has 20 times more vitamin B3 than spätzle. Salmon raw has 7.86mg of vitamin B3, while spätzle has 0.4mg.

We used Fish, salmon, Atlantic, wild, raw and Noodles, egg, cooked, unenriched, with added salt types in this comparison.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +38.1%
Contains more PotassiumPotassium +1189.5%
Contains more IronIron +33.3%
Contains more CopperCopper +155.1%
Contains more PhosphorusPhosphorus +163.2%
Contains less SodiumSodium -73.3%
Contains more SeleniumSelenium +52.7%
Contains more ManganeseManganese +1868.8%
~equal in Calcium ~12mg
~equal in Zinc ~0.65mg

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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +653.3%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +1865%
Contains more Vitamin B5Vitamin B5 +532.7%
Contains more Vitamin B6Vitamin B6 +1678.3%
Contains more Vitamin B12Vitamin B12 +3433.3%
Contains more FolateFolate +257.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +337%
Contains more FatsFats +206.3%
Contains more OtherOther +964%
Contains more CarbsCarbs +∞%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 more Mono. FatMonounsaturated fat +262%
Contains more Poly. FatPolyunsaturated fat +360%
Contains less Sat. FatSaturated fat -57.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Spätzle DV% diff.
Vitamin B12 3.18µg 0.09µg 129%
Vitamin B6 0.818mg 0.046mg 59%
Vitamin B3 7.86mg 0.4mg 47%
Protein 19.84g 4.54g 31%
Vitamin B5 1.664mg 0.263mg 28%
Vitamin B2 0.38mg 0.02mg 28%
Selenium 36.5µg 23.9µg 23%
Phosphorus 200mg 76mg 18%
Copper 0.25mg 0.098mg 17%
Vitamin B1 0.226mg 0.03mg 16%
Manganese 0.016mg 0.315mg 13%
Polyunsaturated fat 2.539g 0.552g 13%
Potassium 490mg 38mg 13%
Cholesterol 55mg 29mg 9%
Carbs 0g 25.16g 8%
Fats 6.34g 2.07g 7%
Fiber 0g 1.2g 5%
Folate 25µg 7µg 5%
Sodium 44mg 165mg 5%
Choline 25.7mg 5%
Monounsaturated fat 2.103g 0.581g 4%
Saturated fat 0.981g 0.419g 3%
Iron 0.8mg 0.6mg 3%
Magnesium 29mg 21mg 2%
Vitamin A 12µg 6µg 1%
Vitamin E 0.17mg 1%
Calories 142kcal 138kcal 0%
Net carbs 0g 23.96g N/A
Calcium 12mg 12mg 0%
Sugar 0.4g N/A
Zinc 0.64mg 0.65mg 0%
Trans fat 0.029g N/A
Tryptophan 0.222mg 0.043mg 0%
Threonine 0.87mg 0.138mg 0%
Isoleucine 0.914mg 0.19mg 0%
Leucine 1.613mg 0.365mg 0%
Lysine 1.822mg 0.137mg 0%
Methionine 0.587mg 0.086mg 0%
Phenylalanine 0.775mg 0.24mg 0%
Valine 1.022mg 0.22mg 0%
Histidine 0.584mg 0.121mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw 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
77%
Salmon raw
6%
Spätzle
Minerals Daily Need Coverage Score
49%
Salmon raw
32%
Spätzle

Comparison summary

Which food is lower in Cholesterol?
Spätzle
Spätzle is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 0.562g)
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 - $13)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 121mg)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.