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Lentil vs Spätzle - In-Depth Nutrition Comparison

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Significant differences between Lentil and Spätzle

  • Lentil is richer in Folate, Iron, Fiber, Copper, Phosphorus, Vitamin B1, Vitamin B6, and Potassium, while Spätzle is higher in Selenium.
  • Lentil covers your daily Folate needs 44% more than Spätzle.
  • Lentil has 10 times more Potassium than Spätzle. Lentil has 369mg of Potassium, while Spätzle has 38mg.

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Lentil 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
Lentil
8
:
Contains more Iron +455%
Contains more Calcium +58.3%
Contains more Potassium +871.1%
Contains more Magnesium +71.4%
Contains more Copper +156.1%
Contains more Zinc +95.4%
Contains more Phosphorus +136.8%
Contains less Sodium -98.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +455%
Contains more Calcium +58.3%
Contains more Potassium +871.1%
Contains more Magnesium +71.4%
Contains more Copper +156.1%
Contains more Zinc +95.4%
Contains more Phosphorus +136.8%
Contains less Sodium -98.8%

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
Lentil
9
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +463.3%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +165%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +287%
Contains more Vitamin K +∞%
Contains more Folate +2485.7%
Contains more Vitamin A +162.5%
Contains more Vitamin E +54.5%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +463.3%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +165%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +287%
Contains more Vitamin K +∞%
Contains more Folate +2485.7%
Contains more Vitamin A +162.5%
Contains more Vitamin E +54.5%
Contains more Vitamin B12 +∞%

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
26
Lentil
6
Spätzle
Mineral Summary Score
48
Lentil
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
54%
Lentil
27%
Spätzle
Carbohydrates
20%
Lentil
25%
Spätzle
Fats
2%
Lentil
10%
Spätzle

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.
Lentil Spätzle
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.4g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 29)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.1)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 163mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.366g)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins

All nutrients comparison - raw data values

Nutrient Lentil Spätzle Opinion
Calories 116 138 Spätzle
Protein 9.02 4.54 Lentil
Fats 0.38 2.07 Spätzle
Vitamin C 1.5 0 Lentil
Carbs 20.13 25.16 Spätzle
Cholesterol 0 29 Lentil
Vitamin D 0 Lentil
Iron 3.33 0.6 Lentil
Calcium 19 12 Lentil
Potassium 369 38 Lentil
Magnesium 36 21 Lentil
Sugar 1.8 0.4 Spätzle
Fiber 7.9 1.2 Lentil
Copper 0.251 0.098 Lentil
Zinc 1.27 0.65 Lentil
Starch
Phosphorus 180 76 Lentil
Sodium 2 165 Lentil
Vitamin A 8 21 Spätzle
Vitamin E 0.11 0.17 Spätzle
Vitamin D 0 Lentil
Vitamin B1 0.169 0.03 Lentil
Vitamin B2 0.073 0.02 Lentil
Vitamin B3 1.06 0.4 Lentil
Vitamin B5 0.638 0.263 Lentil
Vitamin B6 0.178 0.046 Lentil
Vitamin B12 0 0.09 Spätzle
Vitamin K 1.7 0 Lentil
Folate 181 7 Lentil
Trans Fat 0 0.029 Lentil
Saturated Fat 0.053 0.419 Lentil
Monounsaturated Fat 0.064 0.581 Spätzle
Polyunsaturated fat 0.175 0.552 Spätzle
Tryptophan 0.081 0.043 Lentil
Threonine 0.323 0.138 Lentil
Isoleucine 0.39 0.19 Lentil
Leucine 0.654 0.365 Lentil
Lysine 0.63 0.137 Lentil
Methionine 0.077 0.086 Spätzle
Phenylalanine 0.445 0.24 Lentil
Valine 0.448 0.22 Lentil
Histidine 0.254 0.121 Lentil
Fructose 0 Spätzle

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.