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Millet vs Spätzle - In-Depth Nutrition Comparison

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Differences between Millet and Spätzle

  • Millet is higher in Copper, Manganese, Vitamin B1, Iron, Phosphorus, Fiber, Vitamin B3, Vitamin B6, and Magnesium, however Spätzle is richer in Selenium.
  • Millet's daily need coverage for Copper is 72% higher.
  • Millet has 14 times more Vitamin B1 than Spätzle. While Millet has 0.421mg of Vitamin B1, Spätzle has only 0.03mg.

The food types used in this comparison are Millet, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +401.7%
Contains more Magnesium +442.9%
Contains more Phosphorus +275%
Contains more Potassium +413.2%
Contains less Sodium -97%
Contains more Zinc +158.5%
Contains more Copper +665.3%
Contains more Calcium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Iron +401.7%
Contains more Magnesium +442.9%
Contains more Phosphorus +275%
Contains more Potassium +413.2%
Contains less Sodium -97%
Contains more Zinc +158.5%
Contains more Copper +665.3%
Contains more Calcium +50%

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
Millet
8
:
Contains more Vitamin B1 +1303.3%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +1080%
Contains more Vitamin B5 +222.4%
Contains more Vitamin B6 +734.8%
Contains more Folate +1114.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +240%
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% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
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 +1303.3%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +1080%
Contains more Vitamin B5 +222.4%
Contains more Vitamin B6 +734.8%
Contains more Folate +1114.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +240%
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.
Millet Spätzle
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Millet Spätzle Opinion
Net carbs 64.35g 23.96g Millet
Protein 11.02g 4.54g Millet
Fats 4.22g 2.07g Millet
Carbs 72.85g 25.16g Millet
Calories 378kcal 138kcal Millet
Starch g g
Fructose g 0g Spätzle
Sugar g 0.4g Millet
Fiber 8.5g 1.2g Millet
Calcium 8mg 12mg Spätzle
Iron 3.01mg 0.6mg Millet
Magnesium 114mg 21mg Millet
Phosphorus 285mg 76mg Millet
Potassium 195mg 38mg Millet
Sodium 5mg 165mg Millet
Zinc 1.68mg 0.65mg Millet
Copper 0.75mg 0.098mg Millet
Vitamin A 0IU 21IU Spätzle
Vitamin E 0.05mg 0.17mg Spätzle
Vitamin D 0IU IU Millet
Vitamin D 0µg µg Millet
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.03mg Millet
Vitamin B2 0.29mg 0.02mg Millet
Vitamin B3 4.72mg 0.4mg Millet
Vitamin B5 0.848mg 0.263mg Millet
Vitamin B6 0.384mg 0.046mg Millet
Folate 85µg 7µg Millet
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.9µg 0µg Millet
Tryptophan 0.119mg 0.043mg Millet
Threonine 0.353mg 0.138mg Millet
Isoleucine 0.465mg 0.19mg Millet
Leucine 1.4mg 0.365mg Millet
Lysine 0.212mg 0.137mg Millet
Methionine 0.221mg 0.086mg Millet
Phenylalanine 0.58mg 0.24mg Millet
Valine 0.578mg 0.22mg Millet
Histidine 0.236mg 0.121mg Millet
Cholesterol 0mg 29mg Millet
Trans Fat g 0.029g Millet
Saturated Fat 0.723g 0.419g Spätzle
Monounsaturated Fat 0.773g 0.581g Millet
Polyunsaturated fat 2.134g 0.552g Millet

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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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
39
Millet
6
Spätzle
Mineral Summary Score
79
Millet
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
66%
Millet
27%
Spätzle
Carbohydrates
73%
Millet
25%
Spätzle
Fats
19%
Millet
10%
Spätzle

Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.304g)
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 - 0.4g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 160mg)
Which food is lower in Cholesterol?
Millet
Millet is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins

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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.