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Marinara sauce vs. Spätzle — In-Depth Nutrition Comparison

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What are the main differences between marinara sauce and spätzle?

  • Marinara sauce is richer in vitamin B3, vitamin E, vitamin A, vitamin K, vitamin B6, and potassium, yet spätzle is richer in selenium, manganese, and phosphorus.
  • Spätzle's daily need coverage for selenium is 41% higher.
  • Marinara sauce contains less cholesterol.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Noodles, egg, cooked, unenriched, with added salt types in this comparison.

Infographic

Marinara sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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 CalciumCalcium +125%
Contains more PotassiumPotassium +739.5%
Contains more IronIron +30%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +16.7%
Contains more CopperCopper +21%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +123.5%
Contains more ManganeseManganese +129.9%
Contains more SeleniumSelenium +2072.7%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +1311.8%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +879.3%
Contains more Vitamin B6Vitamin B6 +276.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +87.6%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 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 WaterWater +29%
Contains more OtherOther +232%
Contains more ProteinProtein +222%
Contains more FatsFats +39.9%
Contains more CarbsCarbs +212.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 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 less Sat. FatSaturated fat -59.4%
Contains more Mono. FatMonounsaturated fat +54.1%
~equal in Polyunsaturated fat ~0.552g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Spätzle DV% diff.
Selenium 1.1µg 23.9µg 41%
Vitamin B3 3.917mg 0.4mg 22%
Vitamin E 2.4mg 0.17mg 15%
Vitamin K 13.9µg 0µg 12%
Vitamin B6 0.173mg 0.046mg 10%
Cholesterol 2mg 29mg 9%
Potassium 319mg 38mg 8%
Manganese 0.137mg 0.315mg 8%
Phosphorus 34mg 76mg 6%
Carbs 8.06g 25.16g 6%
Protein 1.41g 4.54g 6%
Sodium 30mg 165mg 6%
Vitamin B5 0.263mg 5%
Calories 51kcal 138kcal 4%
Vitamin B12 0µg 0.09µg 4%
Zinc 0.2mg 0.65mg 4%
Vitamin A 33µg 6µg 3%
Vitamin B2 0.061mg 0.02mg 3%
Fiber 1.8g 1.2g 2%
Folate 13µg 7µg 2%
Iron 0.78mg 0.6mg 2%
Calcium 27mg 12mg 2%
Choline 13.7mg 25.7mg 2%
Vitamin C 2mg 0mg 2%
Copper 0.081mg 0.098mg 2%
Saturated fat 0.17g 0.419g 1%
Monounsaturated fat 0.377g 0.581g 1%
Vitamin B1 0.024mg 0.03mg 1%
Magnesium 18mg 21mg 1%
Fats 1.48g 2.07g 1%
Net carbs 6.26g 23.96g N/A
Sugar 5.5g 0.4g N/A
Trans fat 0.029g N/A
Polyunsaturated fat 0.508g 0.552g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
19%
Marinara sauce
6%
Spätzle
Minerals Daily Need Coverage Score
15%
Marinara sauce
32%
Spätzle

Comparison summary

Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 5.1g)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 135mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 0.249g)
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.