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Maize vs Spätzle - In-Depth Nutrition Comparison

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What are the differences between Maize and Spätzle?

  • Maize is higher in Vitamin B1, Vitamin B5, Folate, Vitamin B3, and Potassium, yet Spätzle is higher in Selenium, Vitamin C, and Manganese.
  • Spätzle's daily need coverage for Selenium is 42% more.
  • Maize has 7 times more Potassium than Spätzle. While Maize has 270mg of Potassium, Spätzle has only 38mg.
  • The amount of Sodium in Maize is lower.

We used Corn, sweet, yellow, raw and Noodles, egg, cooked, unenriched, with added salt types in this article.

Infographic

Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
4
:
Contains more Magnesium +76.2%
Contains more Phosphorus +17.1%
Contains more Potassium +610.5%
Contains less Sodium -90.9%
Contains more Calcium +500%
Contains more Iron +15.4%
Contains more Zinc +41.3%
Contains more Copper +81.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Magnesium +76.2%
Contains more Phosphorus +17.1%
Contains more Potassium +610.5%
Contains less Sodium -90.9%
Contains more Calcium +500%
Contains more Iron +15.4%
Contains more Zinc +41.3%
Contains more Copper +81.5%

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
Maize
10
:
Contains more Vitamin A +790.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +342.5%
Contains more Vitamin B5 +172.6%
Contains more Vitamin B6 +102.2%
Contains more Folate +500%
Contains more Vitamin K +∞%
Contains more Vitamin E +142.9%
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 +790.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +342.5%
Contains more Vitamin B5 +172.6%
Contains more Vitamin B6 +102.2%
Contains more Folate +500%
Contains more Vitamin K +∞%
Contains more Vitamin E +142.9%
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.
Maize 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 Maize Spätzle Opinion
Net carbs 16.7g 23.96g Spätzle
Protein 3.27g 4.54g Spätzle
Fats 1.35g 2.07g Spätzle
Carbs 18.7g 25.16g Spätzle
Calories 86kcal 138kcal Spätzle
Starch 5.7g g Maize
Fructose 1.94g 0g Maize
Sugar 6.26g 0.4g Spätzle
Fiber 2g 1.2g Maize
Calcium 2mg 12mg Spätzle
Iron 0.52mg 0.6mg Spätzle
Magnesium 37mg 21mg Maize
Phosphorus 89mg 76mg Maize
Potassium 270mg 38mg Maize
Sodium 15mg 165mg Maize
Zinc 0.46mg 0.65mg Spätzle
Copper 0.054mg 0.098mg Spätzle
Vitamin A 187IU 21IU Maize
Vitamin E 0.07mg 0.17mg Spätzle
Vitamin D 0IU IU Maize
Vitamin D 0µg µg Maize
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 0.03mg Maize
Vitamin B2 0.055mg 0.02mg Maize
Vitamin B3 1.77mg 0.4mg Maize
Vitamin B5 0.717mg 0.263mg Maize
Vitamin B6 0.093mg 0.046mg Maize
Folate 42µg 7µg Maize
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.3µg 0µg Maize
Tryptophan 0.023mg 0.043mg Spätzle
Threonine 0.129mg 0.138mg Spätzle
Isoleucine 0.129mg 0.19mg Spätzle
Leucine 0.348mg 0.365mg Spätzle
Lysine 0.137mg 0.137mg
Methionine 0.067mg 0.086mg Spätzle
Phenylalanine 0.15mg 0.24mg Spätzle
Valine 0.185mg 0.22mg Spätzle
Histidine 0.089mg 0.121mg Spätzle
Cholesterol 0mg 29mg Maize
Trans Fat 0g 0.029g Maize
Saturated Fat 0.325g 0.419g Maize
Monounsaturated Fat 0.432g 0.581g Spätzle
Polyunsaturated fat 0.487g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize 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
18
Maize
6
Spätzle
Mineral Summary Score
18
Maize
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%
Maize
27%
Spätzle
Carbohydrates
19%
Maize
25%
Spätzle
Fats
6%
Maize
10%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 5.86g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 52)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.2)
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 150mg)
Which food is lower in Cholesterol?
Maize
Maize is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.094g)
Which food is richer in vitamins?
Maize
Maize 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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.