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Graham cracker vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and spätzle

  • Graham cracker has more iron, manganese, vitamin B3, vitamin B2, folate, vitamin B1, phosphorus, and vitamin K, while spätzle has more selenium.
  • Graham cracker covers your daily need for iron, 40% more than spätzle.
  • The amount of sodium in spätzle is lower.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 +90.5%
Contains more CalciumCalcium +541.7%
Contains more PotassiumPotassium +347.4%
Contains more IronIron +530%
Contains more CopperCopper +73.5%
Contains more ZincZinc +47.7%
Contains more PhosphorusPhosphorus +143.4%
Contains more ManganeseManganese +223.5%
Contains less SodiumSodium -64.1%
Contains more SeleniumSelenium +279.4%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 EVitamin E +788.2%
Contains more Vitamin B1Vitamin B1 +783.3%
Contains more Vitamin B2Vitamin B2 +1485%
Contains more Vitamin B3Vitamin B3 +1009.8%
Contains more Vitamin B5Vitamin B5 +59.7%
Contains more Vitamin B6Vitamin B6 +239.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +335.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +47.4%
Contains more FatsFats +412.1%
Contains more CarbsCarbs +208.7%
Contains more OtherOther +232%
Contains more WaterWater +1897.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +331.8%
Contains more Poly. FatPolyunsaturated fat +876.1%
Contains less Sat. FatSaturated fat -74.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 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 +56950%
Contains more GlucoseGlucose +1385.7%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker Spätzle DV% diff.
Iron 3.78mg 0.6mg 40%
Polyunsaturated fat 5.388g 0.552g 32%
Selenium 6.3µg 23.9µg 32%
Manganese 1.019mg 0.315mg 31%
Vitamin B3 4.439mg 0.4mg 25%
Vitamin B2 0.317mg 0.02mg 23%
Folate 91µg 7µg 21%
Vitamin B1 0.265mg 0.03mg 20%
Starch 46.56g 19%
Carbs 77.66g 25.16g 18%
Phosphorus 185mg 76mg 16%
Calories 430kcal 138kcal 15%
Sodium 459mg 165mg 13%
Fats 10.6g 2.07g 13%
Vitamin K 14.3µg 0µg 12%
Cholesterol 0mg 29mg 10%
Fiber 3.4g 1.2g 9%
Vitamin E 1.51mg 0.17mg 9%
Copper 0.17mg 0.098mg 8%
Vitamin B6 0.156mg 0.046mg 8%
Calcium 77mg 12mg 7%
Saturated fat 1.633g 0.419g 6%
Monounsaturated fat 2.509g 0.581g 5%
Magnesium 40mg 21mg 5%
Choline 5.9mg 25.7mg 4%
Potassium 170mg 38mg 4%
Protein 6.69g 4.54g 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.42mg 0.263mg 3%
Zinc 0.96mg 0.65mg 3%
Fructose 0.99g 0g 1%
Vitamin A 0µg 6µg 1%
Net carbs 74.26g 23.96g N/A
Sugar 24.85g 0.4g N/A
Trans fat 0.055g 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%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker 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
32%
Graham cracker
6%
Spätzle
Minerals Daily Need Coverage Score
60%
Graham cracker
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 24.45g)
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 294mg)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 1.214g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.