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Nutmeg vs. Spätzle — In-Depth Nutrition Comparison

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A recap on differences between nutmeg and spätzle

  • Nutmeg has more manganese, copper, fiber, magnesium, iron, vitamin B1, phosphorus, and folate; however, spätzle is higher in selenium.
  • Nutmeg covers your daily saturated fat needs 128% more than spätzle.
  • Spätzle contains 17 times less fiber than nutmeg. Nutmeg contains 20.8g of fiber, while spätzle contains 1.2g.
  • Spätzle has less saturated fat.

Food varieties used in this article are Spices, nutmeg, ground and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Nutmeg vs Spätzle infographic
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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.
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 +771.4%
Contains more CalciumCalcium +1433.3%
Contains more PotassiumPotassium +821.1%
Contains more IronIron +406.7%
Contains more CopperCopper +948%
Contains more ZincZinc +230.8%
Contains more PhosphorusPhosphorus +180.3%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +820.6%
Contains more SeleniumSelenium +1393.8%

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.
Nutmeg
6
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 B1Vitamin B1 +1053.3%
Contains more Vitamin B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +224.8%
Contains more Vitamin B6Vitamin B6 +247.8%
Contains more FolateFolate +985.7%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +192%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 ProteinProtein +28.6%
Contains more FatsFats +1654.1%
Contains more CarbsCarbs +95.9%
Contains more OtherOther +366%
Contains more WaterWater +987.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 more Mono. FatMonounsaturated fat +454.2%
Contains less Sat. FatSaturated fat -98.4%
Contains more Poly. FatPolyunsaturated fat +57.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Spätzle DV% diff.
Saturated fat 25.94g 0.419g 116%
Manganese 2.9mg 0.315mg 112%
Copper 1.027mg 0.098mg 103%
Fiber 20.8g 1.2g 78%
Fats 36.31g 2.07g 53%
Selenium 1.6µg 23.9µg 41%
Magnesium 183mg 21mg 39%
Iron 3.04mg 0.6mg 31%
Vitamin B1 0.346mg 0.03mg 26%
Phosphorus 213mg 76mg 20%
Calories 525kcal 138kcal 19%
Calcium 184mg 12mg 17%
Folate 76µg 7µg 17%
Zinc 2.15mg 0.65mg 14%
Cholesterol 0mg 29mg 10%
Potassium 350mg 38mg 9%
Vitamin B6 0.16mg 0.046mg 9%
Carbs 49.29g 25.16g 8%
Monounsaturated fat 3.22g 0.581g 7%
Vitamin B3 1.299mg 0.4mg 6%
Sodium 16mg 165mg 6%
Vitamin B5 0.263mg 5%
Vitamin B12 0µg 0.09µg 4%
Choline 8.8mg 25.7mg 3%
Vitamin B2 0.057mg 0.02mg 3%
Protein 5.84g 4.54g 3%
Vitamin C 3mg 0mg 3%
Vitamin E 0mg 0.17mg 1%
Polyunsaturated fat 0.35g 0.552g 1%
Net carbs 28.49g 23.96g N/A
Sugar 2.99g 0.4g N/A
Vitamin A 5µg 6µg 0%
Trans fat 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
Nutmeg Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Nutmeg
6%
Spätzle
Minerals Daily Need Coverage Score
121%
Nutmeg
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 2.59g)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 25.521g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $6)
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 149mg)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.