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Groat vs Spätzle - In-Depth Nutrition Comparison

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Significant differences between Groat and Spätzle

  • Groat is richer in Magnesium, Fiber, and Copper, while Spätzle is higher in Selenium.
  • Spätzle covers your daily Selenium needs 39% more than Groat.
  • Groat has 2 times more Magnesium than Spätzle. Groat has 51mg of Magnesium, while Spätzle has 21mg.
  • Groat is lower in Sodium.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Groat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
5
:
Contains more Iron +33.3%
Contains more Magnesium +142.9%
Contains more Potassium +131.6%
Contains less Sodium -97.6%
Contains more Copper +49%
Contains more Calcium +71.4%
Equal in Phosphorus - 76
Equal in Zinc - 0.65
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Iron +33.3%
Contains more Magnesium +142.9%
Contains more Potassium +131.6%
Contains less Sodium -97.6%
Contains more Copper +49%
Contains more Calcium +71.4%
Equal in Phosphorus - 76
Equal in Zinc - 0.65

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
8
:
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +36.5%
Contains more Vitamin B6 +67.4%
Contains more Folate +100%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +88.9%
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 B1 +33.3%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +36.5%
Contains more Vitamin B6 +67.4%
Contains more Folate +100%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +88.9%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Groat Spätzle
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Groat Spätzle Opinion
Net carbs 17.24g 23.96g Spätzle
Protein 3.38g 4.54g Spätzle
Fats 0.62g 2.07g Spätzle
Carbs 19.94g 25.16g Spätzle
Calories 92kcal 138kcal Spätzle
Starch g g
Fructose 0.1g 0g Groat
Sugar 0.9g 0.4g Spätzle
Fiber 2.7g 1.2g Groat
Calcium 7mg 12mg Spätzle
Iron 0.8mg 0.6mg Groat
Magnesium 51mg 21mg Groat
Phosphorus 70mg 76mg Spätzle
Potassium 88mg 38mg Groat
Sodium 4mg 165mg Groat
Zinc 0.61mg 0.65mg Spätzle
Copper 0.146mg 0.098mg Groat
Vitamin A 0IU 21IU Spätzle
Vitamin E 0.09mg 0.17mg Spätzle
Vitamin D 0IU IU Groat
Vitamin D 0µg µg Groat
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.03mg Groat
Vitamin B2 0.039mg 0.02mg Groat
Vitamin B3 0.94mg 0.4mg Groat
Vitamin B5 0.359mg 0.263mg Groat
Vitamin B6 0.077mg 0.046mg Groat
Folate 14µg 7µg Groat
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 1.9µg 0µg Groat
Tryptophan 0.049mg 0.043mg Groat
Threonine 0.129mg 0.138mg Spätzle
Isoleucine 0.127mg 0.19mg Spätzle
Leucine 0.212mg 0.365mg Spätzle
Lysine 0.172mg 0.137mg Groat
Methionine 0.044mg 0.086mg Spätzle
Phenylalanine 0.133mg 0.24mg Spätzle
Valine 0.173mg 0.22mg Spätzle
Histidine 0.079mg 0.121mg Spätzle
Cholesterol 0mg 29mg Groat
Trans Fat g 0.029g Groat
Saturated Fat 0.134g 0.419g Groat
Monounsaturated Fat 0.188g 0.581g Spätzle
Polyunsaturated fat 0.188g 0.552g Spätzle

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Groat
6
Spätzle
Mineral Summary Score
22
Groat
19
Spätzle

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Groat
27%
Spätzle
Carbohydrates
20%
Groat
25%
Spätzle
Fats
3%
Groat
10%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 45)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 161mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.285g)
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.