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Fruit salad vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between fruit salad and spätzle

  • Fruit salad has more vitamin A, while spätzle has more phosphorus, manganese, and copper.
  • Fruit salad covers your daily need for vitamin A, 12% more than spätzle.
  • Fruit salad contains 3 times more potassium than spätzle. While fruit salad contains 116mg of potassium, spätzle contains only 38mg.
  • The amount of sodium in fruit salad is lower.

These are the specific foods used in this comparison Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Fruit salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 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 +205.3%
Contains less SodiumSodium -97%
Contains more MagnesiumMagnesium +162.5%
Contains more IronIron +140%
Contains more CopperCopper +96%
Contains more ZincZinc +364.3%
Contains more PhosphorusPhosphorus +442.9%
Contains more ManganeseManganese +108.6%
~equal in Calcium ~12mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B5Vitamin B5 +396.2%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +27.2%
Contains more ProteinProtein +790.2%
Contains more FatsFats +6800%
Contains more CarbsCarbs +92.8%
Contains more OtherOther +92.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99%
Contains more Mono. FatMonounsaturated fat +11520%
Contains more Poly. FatPolyunsaturated fat +4918.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Spätzle DV% diff.
Selenium 23.9µg 43%
Cholesterol 0mg 29mg 10%
Phosphorus 14mg 76mg 9%
Protein 0.51g 4.54g 8%
Manganese 0.151mg 0.315mg 7%
Sodium 5mg 165mg 7%
Zinc 0.14mg 0.65mg 5%
Copper 0.05mg 0.098mg 5%
Choline 25.7mg 5%
Vitamin B5 0.053mg 0.263mg 4%
Calories 50kcal 138kcal 4%
Vitamin B12 0µg 0.09µg 4%
Carbs 13.05g 25.16g 4%
Polyunsaturated fat 0.011g 0.552g 4%
Vitamin C 3.3mg 0mg 4%
Iron 0.25mg 0.6mg 4%
Magnesium 8mg 21mg 3%
Vitamin A 30µg 6µg 3%
Fats 0.03g 2.07g 3%
Saturated fat 0.004g 0.419g 2%
Vitamin B1 0.011mg 0.03mg 2%
Potassium 116mg 38mg 2%
Vitamin E 0.17mg 1%
Folate 3µg 7µg 1%
Monounsaturated fat 0.005g 0.581g 1%
Vitamin B6 0.027mg 0.046mg 1%
Fiber 1g 1.2g 1%
Net carbs 12.05g 23.96g N/A
Calcium 11mg 12mg 0%
Sugar 0.4g N/A
Vitamin B2 0.014mg 0.02mg 0%
Vitamin B3 0.356mg 0.4mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.043mg 0%
Threonine 0.138mg 0%
Isoleucine 0.19mg 0%
Leucine 0.365mg 0%
Lysine 0.137mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.24mg 0%
Valine 0.22mg 0%
Histidine 0.121mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Fruit salad
6%
Spätzle
Minerals Daily Need Coverage Score
8%
Fruit salad
32%
Spätzle

Comparison summary

Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Spätzle
Spätzle is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 160mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.415g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.