Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mustard Greens Raw vs. Spätzle — In-Depth Nutrition Comparison

Compare

Significant differences between mustard Greens Raw and spätzle

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin E, vitamin B6, calcium, and potassium, while spätzle is higher in selenium.
  • Mustard Greens Raw cover your daily vitamin K needs 215% more than spätzle.

Specific food types used in this comparison are Mustard greens, raw and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +858.3%
Contains more PotassiumPotassium +910.5%
Contains more IronIron +173.3%
Contains more CopperCopper +68.4%
Contains less SodiumSodium -87.9%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +31%
Contains more SeleniumSelenium +2555.6%

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.
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +2416.7%
Contains more Vitamin EVitamin E +1082.4%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +291.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +5040%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +33.9%
Contains more OtherOther +170%
Contains more ProteinProtein +58.7%
Contains more FatsFats +392.9%
Contains more CarbsCarbs +438.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -97.6%
Contains more Mono. FatMonounsaturated fat +531.5%
Contains more Poly. FatPolyunsaturated fat +1352.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Spätzle DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 23.9µg 42%
Vitamin A 151µg 6µg 16%
Manganese 0.315mg 14%
Iron 1.64mg 0.6mg 13%
Vitamin E 2.01mg 0.17mg 12%
Vitamin B6 0.18mg 0.046mg 10%
Potassium 384mg 38mg 10%
Calcium 115mg 12mg 10%
Cholesterol 0mg 29mg 10%
Fiber 3.2g 1.2g 8%
Copper 0.165mg 0.098mg 7%
Vitamin B2 0.11mg 0.02mg 7%
Carbs 4.67g 25.16g 7%
Sodium 20mg 165mg 6%
Calories 27kcal 138kcal 6%
Choline 0.5mg 25.7mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B1 0.08mg 0.03mg 4%
Zinc 0.25mg 0.65mg 4%
Phosphorus 58mg 76mg 3%
Fats 0.42g 2.07g 3%
Vitamin B3 0.8mg 0.4mg 3%
Polyunsaturated fat 0.038g 0.552g 3%
Protein 2.86g 4.54g 3%
Magnesium 32mg 21mg 3%
Saturated fat 0.01g 0.419g 2%
Folate 12µg 7µg 1%
Monounsaturated fat 0.092g 0.581g 1%
Vitamin B5 0.21mg 0.263mg 1%
Net carbs 1.47g 23.96g N/A
Sugar 1.32g 0.4g N/A
Trans fat 0g 0.029g N/A
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
Mustard Greens Raw Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
84%
Mustard Greens Raw
6%
Spätzle
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.92g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 32)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 145mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.409g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw 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

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.