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  6. Bran raw vs. Spätzle

Bran raw vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between bran raw and spätzle

  • The amount of manganese, vitamin B1, phosphorus, iron, fiber, magnesium, selenium, copper, vitamin B5, and zinc in bran raw is higher than in spätzle.
  • Bran raw covers your daily need for manganese, 231% more than spätzle.
  • Bran raw contains 39 times more vitamin B1 than spätzle. While bran raw contains 1.17mg of vitamin B1, spätzle contains only 0.03mg.

These are the specific foods used in this comparison Oat bran, raw and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +1019%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +1389.5%
Contains more IronIron +801.7%
Contains more CopperCopper +311.2%
Contains more ZincZinc +378.5%
Contains more PhosphorusPhosphorus +865.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1687.3%
Contains more SeleniumSelenium +89.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Contains more Vitamin EVitamin E +494.1%
Contains more Vitamin B1Vitamin B1 +3800%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +468.1%
Contains more Vitamin B6Vitamin B6 +258.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +642.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Spätzle DV% diff.
Manganese 5.63mg 0.315mg 231%
Vitamin B1 1.17mg 0.03mg 95%
Phosphorus 734mg 76mg 94%
Iron 5.41mg 0.6mg 60%
Fiber 15.4g 1.2g 57%
Magnesium 235mg 21mg 51%
Selenium 45.2µg 23.9µg 39%
Copper 0.403mg 0.098mg 34%
Protein 17.3g 4.54g 26%
Vitamin B5 1.494mg 0.263mg 25%
Zinc 3.11mg 0.65mg 22%
Potassium 566mg 38mg 16%
Vitamin B2 0.22mg 0.02mg 15%
Polyunsaturated fat 2.766g 0.552g 15%
Carbs 66.22g 25.16g 14%
Folate 52µg 7µg 11%
Cholesterol 0mg 29mg 10%
Vitamin B6 0.165mg 0.046mg 9%
Fats 7.03g 2.07g 8%
Sodium 4mg 165mg 7%
Vitamin E 1.01mg 0.17mg 6%
Calories 246kcal 138kcal 5%
Calcium 58mg 12mg 5%
Vitamin B12 0µg 0.09µg 4%
Saturated fat 1.328g 0.419g 4%
Monounsaturated fat 2.376g 0.581g 4%
Vitamin B3 0.934mg 0.4mg 3%
Vitamin K 3.2µg 0µg 3%
Vitamin A 0µg 6µg 1%
Choline 32.2mg 25.7mg 1%
Protein per 100 calories 7g 3.3g N/A
Calories per 10 g protein 142kcal 304kcal N/A
Weight per 100 calories 41g 72g N/A
Unsaturated / Saturated Fat ratio 3.9 2.7 N/A
Net carbs 50.82g 23.96g N/A
Sugar 1.45g 0.4g N/A
Trans fat 0.029g N/A
Tryptophan 0.335mg 0.043mg 0%
Threonine 0.502mg 0.138mg 0%
Isoleucine 0.668mg 0.19mg 0%
Leucine 1.374mg 0.365mg 0%
Lysine 0.76mg 0.137mg 0%
Methionine 0.335mg 0.086mg 0%
Phenylalanine 0.908mg 0.24mg 0%
Valine 0.964mg 0.22mg 0%
Histidine 0.41mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +281.1%
Contains more FatsFats +239.6%
Contains more CarbsCarbs +163.2%
Contains more OtherOther +480%
Contains more WaterWater +934%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +309%
Contains more Poly. FatPolyunsaturated fat +401.1%
Contains less Sat. FatSaturated fat -68.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.