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Glutinous rice vs. Spätzle — In-Depth Nutrition Comparison

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A recap on differences between Glutinous rice and Spätzle

  • Glutinous rice has less Selenium, Phosphorus, Iron, and Copper.
  • Spätzle covers your daily Selenium needs 33% more than Glutinous rice.
  • Glutinous rice has less Sodium.

Food varieties used in this article are Rice, white, glutinous, unenriched, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Glutinous rice 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 less Sodium -97%
Contains more Calcium +500%
Contains more Iron +328.6%
Contains more Magnesium +320%
Contains more Phosphorus +850%
Contains more Potassium +280%
Contains more Zinc +58.5%
Contains more Copper +100%
Contains more Manganese +20.2%
Contains more Selenium +326.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains less Sodium -97%
Contains more Calcium +500%
Contains more Iron +328.6%
Contains more Magnesium +320%
Contains more Phosphorus +850%
Contains more Potassium +280%
Contains more Zinc +58.5%
Contains more Copper +100%
Contains more Manganese +20.2%
Contains more Selenium +326.8%

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 +∞%
Contains more Vitamin E +325%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +37.9%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B6 +76.9%
Contains more Folate +600%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 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 +∞%
Contains more Vitamin E +325%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +37.9%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B6 +76.9%
Contains more Folate +600%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.1%
Contains more Protein +124.8%
Contains more Fats +989.5%
Contains more Carbs +19.3%
Contains more Other +614.3%
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 Water +13.1%
Contains more Protein +124.8%
Contains more Fats +989.5%
Contains more Carbs +19.3%
Contains more Other +614.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +730%
Contains more Polyunsaturated fat +700%
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +730%
Contains more Polyunsaturated fat +700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Glutinous rice Spätzle Opinion
Net carbs 20.09g 23.96g Spätzle
Protein 2.02g 4.54g Spätzle
Fats 0.19g 2.07g Spätzle
Carbs 21.09g 25.16g Spätzle
Calories 97kcal 138kcal Spätzle
Sugar 0.05g 0.4g Glutinous rice
Fiber 1g 1.2g Spätzle
Calcium 2mg 12mg Spätzle
Iron 0.14mg 0.6mg Spätzle
Magnesium 5mg 21mg Spätzle
Phosphorus 8mg 76mg Spätzle
Potassium 10mg 38mg Spätzle
Sodium 5mg 165mg Glutinous rice
Zinc 0.41mg 0.65mg Spätzle
Copper 0.049mg 0.098mg Spätzle
Manganese 0.262mg 0.315mg Spätzle
Selenium 5.6µg 23.9µg Spätzle
Vitamin A 0IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.04mg 0.17mg Spätzle
Vitamin B1 0.02mg 0.03mg Spätzle
Vitamin B2 0.013mg 0.02mg Spätzle
Vitamin B3 0.29mg 0.4mg Spätzle
Vitamin B5 0.215mg 0.263mg Spätzle
Vitamin B6 0.026mg 0.046mg Spätzle
Folate 1µg 7µg Spätzle
Vitamin B12 0µg 0.09µg Spätzle
Tryptophan 0.023mg 0.043mg Spätzle
Threonine 0.072mg 0.138mg Spätzle
Isoleucine 0.087mg 0.19mg Spätzle
Leucine 0.167mg 0.365mg Spätzle
Lysine 0.073mg 0.137mg Spätzle
Methionine 0.047mg 0.086mg Spätzle
Phenylalanine 0.108mg 0.24mg Spätzle
Valine 0.123mg 0.22mg Spätzle
Histidine 0.047mg 0.121mg Spätzle
Cholesterol 0mg 29mg Glutinous rice
Trans Fat 0.029g Glutinous rice
Saturated Fat 0.039g 0.419g Glutinous rice
Monounsaturated Fat 0.07g 0.581g Spätzle
Polyunsaturated fat 0.069g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice 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
3%
Glutinous rice
6%
Spätzle
Minerals Daily Need Coverage Score
11%
Glutinous rice
32%
Spätzle

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 98)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1)
Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is richer in vitamins?
Spätzle
Spätzle is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 160mg)
Which food is lower in Cholesterol?
Glutinous rice
Glutinous rice is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.38g)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.