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Groat vs. Spätzle — In-Depth Nutrition Comparison

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How are Groat and Spätzle different?

  • Groat is richer in Copper, Magnesium, Manganese, Vitamin B3, Phosphorus, Fiber, Vitamin B2, Iron, and Vitamin B5, while Spätzle is higher in Selenium.
  • Groat covers your daily need of Copper 111% more than Spätzle.
  • Groat contains 21 times more Vitamin B2 than Spätzle. Groat contains 0.425mg of Vitamin B2, while Spätzle contains 0.02mg.

Buckwheat and Noodles, egg, cooked, unenriched, with added salt types were used in this article.

Infographic

Groat 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.
Groat
9
:
Contains more Calcium +50%
Contains more Iron +266.7%
Contains more Magnesium +1000%
Contains more Phosphorus +356.6%
Contains more Potassium +1110.5%
Contains less Sodium -99.4%
Contains more Zinc +269.2%
Contains more Copper +1022.4%
Contains more Manganese +312.7%
Contains more Selenium +188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +50%
Contains more Iron +266.7%
Contains more Magnesium +1000%
Contains more Phosphorus +356.6%
Contains more Potassium +1110.5%
Contains less Sodium -99.4%
Contains more Zinc +269.2%
Contains more Copper +1022.4%
Contains more Manganese +312.7%
Contains more Selenium +188%

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.
Groat
7
:
Contains more Vitamin B1 +236.7%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +368.8%
Contains more Vitamin B6 +356.5%
Contains more Folate +328.6%
Contains more Vitamin A +∞%
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 Choline Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 15% 0%
Contains more Vitamin B1 +236.7%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +368.8%
Contains more Vitamin B6 +356.5%
Contains more Folate +328.6%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
:
Contains more Protein +191.9%
Contains more Fats +64.3%
Contains more Carbs +184.2%
Contains more Other +320%
Contains more Water +594.7%
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 Protein +191.9%
Contains more Fats +64.3%
Contains more Carbs +184.2%
Contains more Other +320%
Contains more Water +594.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
:
Contains more Monounsaturated Fat +79%
Contains more Polyunsaturated fat +88.2%
Contains less Saturated Fat -43.5%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +79%
Contains more Polyunsaturated fat +88.2%
Contains less Saturated Fat -43.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Spätzle Opinion
Net carbs 61.5g 23.96g Groat
Protein 13.25g 4.54g Groat
Fats 3.4g 2.07g Groat
Carbs 71.5g 25.16g Groat
Calories 343kcal 138kcal Groat
Sugar 0.4g Groat
Fiber 10g 1.2g Groat
Calcium 18mg 12mg Groat
Iron 2.2mg 0.6mg Groat
Magnesium 231mg 21mg Groat
Phosphorus 347mg 76mg Groat
Potassium 460mg 38mg Groat
Sodium 1mg 165mg Groat
Zinc 2.4mg 0.65mg Groat
Copper 1.1mg 0.098mg Groat
Manganese 1.3mg 0.315mg Groat
Selenium 8.3µg 23.9µg Spätzle
Vitamin A 0IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.17mg Spätzle
Vitamin B1 0.101mg 0.03mg Groat
Vitamin B2 0.425mg 0.02mg Groat
Vitamin B3 7.02mg 0.4mg Groat
Vitamin B5 1.233mg 0.263mg Groat
Vitamin B6 0.21mg 0.046mg Groat
Folate 30µg 7µg Groat
Vitamin B12 0µg 0.09µg Spätzle
Choline 25.7mg Spätzle
Tryptophan 0.192mg 0.043mg Groat
Threonine 0.506mg 0.138mg Groat
Isoleucine 0.498mg 0.19mg Groat
Leucine 0.832mg 0.365mg Groat
Lysine 0.672mg 0.137mg Groat
Methionine 0.172mg 0.086mg Groat
Phenylalanine 0.52mg 0.24mg Groat
Valine 0.678mg 0.22mg Groat
Histidine 0.309mg 0.121mg Groat
Cholesterol 0mg 29mg Groat
Trans Fat 0.029g Groat
Saturated Fat 0.741g 0.419g Spätzle
Monounsaturated Fat 1.04g 0.581g Groat
Polyunsaturated fat 1.039g 0.552g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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
31%
Groat
6%
Spätzle
Minerals Daily Need Coverage Score
109%
Groat
32%
Spätzle

Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.322g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 54)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.