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Millet vs. Spätzle — In-Depth Nutrition Comparison

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Important differences between Millet and Spätzle

  • Millet has more Copper, Vitamin B1, Vitamin B3, and Magnesium, however, Spätzle is richer in Selenium.
  • Spätzle's daily need coverage for Selenium is 42% more.
  • Millet contains 4 times more Vitamin B1 than Spätzle. Millet contains 0.106mg of Vitamin B1, while Spätzle contains 0.03mg.
  • Millet contains less Sodium.

The food varieties used in the comparison are Millet, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Millet 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.
Contains more Magnesium +109.5%
Contains more Phosphorus +31.6%
Contains more Potassium +63.2%
Contains less Sodium -98.8%
Contains more Zinc +40%
Contains more Copper +64.3%
Contains more Calcium +300%
Contains more Manganese +15.8%
Contains more Selenium +2555.6%
Equal in Iron - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Magnesium +109.5%
Contains more Phosphorus +31.6%
Contains more Potassium +63.2%
Contains less Sodium -98.8%
Contains more Zinc +40%
Contains more Copper +64.3%
Contains more Calcium +300%
Contains more Manganese +15.8%
Contains more Selenium +2555.6%
Equal in Iron - 0.6

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.
Millet
7
:
Contains more Vitamin B1 +253.3%
Contains more Vitamin B2 +310%
Contains more Vitamin B3 +232.5%
Contains more Vitamin B6 +134.8%
Contains more Folate +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +600%
Contains more Vitamin E +750%
Contains more Vitamin B5 +53.8%
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 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 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 B1 +253.3%
Contains more Vitamin B2 +310%
Contains more Vitamin B3 +232.5%
Contains more Vitamin B6 +134.8%
Contains more Folate +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +600%
Contains more Vitamin E +750%
Contains more Vitamin B5 +53.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.3%
Contains more Fats +107%
Contains more Other +22%
Equal in Carbs - 25.16
Equal in Water - 67.73
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 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 +29.3%
Contains more Fats +107%
Contains more Other +22%
Equal in Carbs - 25.16
Equal in Water - 67.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +215.8%
Equal in Polyunsaturated fat - 0.552
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +215.8%
Equal in Polyunsaturated fat - 0.552

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Spätzle Opinion
Net carbs 22.37g 23.96g Spätzle
Protein 3.51g 4.54g Spätzle
Fats 1g 2.07g Spätzle
Carbs 23.67g 25.16g Spätzle
Calories 119kcal 138kcal Spätzle
Sugar 0.13g 0.4g Millet
Fiber 1.3g 1.2g Millet
Calcium 3mg 12mg Spätzle
Iron 0.63mg 0.6mg Millet
Magnesium 44mg 21mg Millet
Phosphorus 100mg 76mg Millet
Potassium 62mg 38mg Millet
Sodium 2mg 165mg Millet
Zinc 0.91mg 0.65mg Millet
Copper 0.161mg 0.098mg Millet
Manganese 0.272mg 0.315mg Spätzle
Selenium 0.9µg 23.9µg Spätzle
Vitamin A 3IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.02mg 0.17mg Spätzle
Vitamin B1 0.106mg 0.03mg Millet
Vitamin B2 0.082mg 0.02mg Millet
Vitamin B3 1.33mg 0.4mg Millet
Vitamin B5 0.171mg 0.263mg Spätzle
Vitamin B6 0.108mg 0.046mg Millet
Folate 19µg 7µg Millet
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.3µg 0µg Millet
Tryptophan 0.038mg 0.043mg Spätzle
Threonine 0.113mg 0.138mg Spätzle
Isoleucine 0.148mg 0.19mg Spätzle
Leucine 0.446mg 0.365mg Millet
Lysine 0.067mg 0.137mg Spätzle
Methionine 0.07mg 0.086mg Spätzle
Phenylalanine 0.185mg 0.24mg Spätzle
Valine 0.184mg 0.22mg Spätzle
Histidine 0.075mg 0.121mg Spätzle
Cholesterol 0mg 29mg Millet
Trans Fat 0.029g Millet
Saturated Fat 0.172g 0.419g Millet
Monounsaturated Fat 0.184g 0.581g Spätzle
Polyunsaturated fat 0.508g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet 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
10%
Millet
6%
Spätzle
Minerals Daily Need Coverage Score
22%
Millet
32%
Spätzle

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 71)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 163mg)
Which food is lower in Cholesterol?
Millet
Millet is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.247g)
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.
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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.