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Bran vs Spätzle - In-Depth Nutrition Comparison

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Summary of differences between Bran and Spätzle

  • The amount of Manganese, Vitamin B1, Phosphorus, Iron, Fiber, Magnesium, Selenium, Copper, Vitamin B5, and Zinc in Bran is higher than in Spätzle.
  • Bran covers your daily need of Manganese 231% more than Spätzle.
  • Bran contains 39 times more Vitamin B1 than Spätzle. While Bran 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.

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Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
Contains more Iron +801.7%
Contains more Calcium +383.3%
Contains more Potassium +1389.5%
Contains more Magnesium +1019%
Contains more Copper +311.2%
Contains more Zinc +378.5%
Contains more Phosphorus +865.8%
Contains less Sodium -97.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +801.7%
Contains more Calcium +383.3%
Contains more Potassium +1389.5%
Contains more Magnesium +1019%
Contains more Copper +311.2%
Contains more Zinc +378.5%
Contains more Phosphorus +865.8%
Contains less Sodium -97.6%

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
Bran
9
:
Contains more Vitamin E +494.1%
Contains more Vitamin B1 +3800%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +468.1%
Contains more Vitamin B6 +258.7%
Contains more Vitamin K +∞%
Contains more Folate +642.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin E +494.1%
Contains more Vitamin B1 +3800%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +468.1%
Contains more Vitamin B6 +258.7%
Contains more Vitamin K +∞%
Contains more Folate +642.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

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
46
Bran
6
Spätzle
Mineral Summary Score
122
Bran
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
104%
Bran
27%
Spätzle
Carbohydrates
66%
Bran
25%
Spätzle
Fats
32%
Bran
10%
Spätzle

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.
Bran Spätzle
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.909g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 161mg)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Bran Spätzle Opinion
Calories 246 138 Bran
Protein 17.3 4.54 Bran
Fats 7.03 2.07 Bran
Vitamin C 0 0
Carbs 66.22 25.16 Bran
Cholesterol 0 29 Bran
Vitamin D 0 Bran
Iron 5.41 0.6 Bran
Calcium 58 12 Bran
Potassium 566 38 Bran
Magnesium 235 21 Bran
Sugar 1.45 0.4 Spätzle
Fiber 15.4 1.2 Bran
Copper 0.403 0.098 Bran
Zinc 3.11 0.65 Bran
Starch
Phosphorus 734 76 Bran
Sodium 4 165 Bran
Vitamin A 0 21 Spätzle
Vitamin E 1.01 0.17 Bran
Vitamin D 0 Bran
Vitamin B1 1.17 0.03 Bran
Vitamin B2 0.22 0.02 Bran
Vitamin B3 0.934 0.4 Bran
Vitamin B5 1.494 0.263 Bran
Vitamin B6 0.165 0.046 Bran
Vitamin B12 0 0.09 Spätzle
Vitamin K 3.2 0 Bran
Folate 52 7 Bran
Trans Fat 0.029 Bran
Saturated Fat 1.328 0.419 Spätzle
Monounsaturated Fat 2.376 0.581 Bran
Polyunsaturated fat 2.766 0.552 Bran
Tryptophan 0.335 0.043 Bran
Threonine 0.502 0.138 Bran
Isoleucine 0.668 0.19 Bran
Leucine 1.374 0.365 Bran
Lysine 0.76 0.137 Bran
Methionine 0.335 0.086 Bran
Phenylalanine 0.908 0.24 Bran
Valine 0.964 0.22 Bran
Histidine 0.41 0.121 Bran
Fructose 0 Spätzle

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. Bran - 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.