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  6. Bran vs. Spätzle

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.

Infographic

Bran 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.
Bran
Bran
10
:
0
Spätzle
Spätzle
Contains more Calcium +383.3%
Contains more Iron +801.7%
Contains more Magnesium +1019%
Contains more Phosphorus +865.8%
Contains more Potassium +1389.5%
Contains less Sodium -97.6%
Contains more Zinc +378.5%
Contains more Copper +311.2%
Contains more Manganese +1687.3%
Contains more Selenium +89.1%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +383.3%
Contains more Iron +801.7%
Contains more Magnesium +1019%
Contains more Phosphorus +865.8%
Contains more Potassium +1389.5%
Contains less Sodium -97.6%
Contains more Zinc +378.5%
Contains more Copper +311.2%
Contains more Manganese +1687.3%
Contains more Selenium +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.
Bran
Bran
9
:
2
Spätzle
Spätzle
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 Folate +642.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Spätzle
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 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 Folate +642.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Spätzle
Spätzle
Contains more Protein +281.1%
Contains more Fats +239.6%
Contains more Carbs +163.2%
Contains more Other +480%
Contains more Water +934%
Bran
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
Spätzle
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 Protein +281.1%
Contains more Fats +239.6%
Contains more Carbs +163.2%
Contains more Other +480%
Contains more Water +934%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Spätzle
Spätzle
Contains more Monounsaturated Fat +309%
Contains more Polyunsaturated fat +401.1%
Contains less Saturated Fat -68.4%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +309%
Contains more Polyunsaturated fat +401.1%
Contains less Saturated Fat -68.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Spätzle Opinion
Net carbs 50.82g 23.96g Bran
Protein 17.3g 4.54g Bran
Fats 7.03g 2.07g Bran
Carbs 66.22g 25.16g Bran
Calories 246kcal 138kcal Bran
Sugar 1.45g 0.4g Spätzle
Fiber 15.4g 1.2g Bran
Calcium 58mg 12mg Bran
Iron 5.41mg 0.6mg Bran
Magnesium 235mg 21mg Bran
Phosphorus 734mg 76mg Bran
Potassium 566mg 38mg Bran
Sodium 4mg 165mg Bran
Zinc 3.11mg 0.65mg Bran
Copper 0.403mg 0.098mg Bran
Manganese 5.63mg 0.315mg Bran
Selenium 45.2µg 23.9µg Bran
Vitamin A 0IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 1.01mg 0.17mg Bran
Vitamin B1 1.17mg 0.03mg Bran
Vitamin B2 0.22mg 0.02mg Bran
Vitamin B3 0.934mg 0.4mg Bran
Vitamin B5 1.494mg 0.263mg Bran
Vitamin B6 0.165mg 0.046mg Bran
Folate 52µg 7µg Bran
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg 0.043mg Bran
Threonine 0.502mg 0.138mg Bran
Isoleucine 0.668mg 0.19mg Bran
Leucine 1.374mg 0.365mg Bran
Lysine 0.76mg 0.137mg Bran
Methionine 0.335mg 0.086mg Bran
Phenylalanine 0.908mg 0.24mg Bran
Valine 0.964mg 0.22mg Bran
Histidine 0.41mg 0.121mg Bran
Cholesterol 0mg 29mg Bran
Trans Fat 0.029g Bran
Saturated Fat 1.328g 0.419g Spätzle
Monounsaturated Fat 2.376g 0.581g Bran
Polyunsaturated fat 2.766g 0.552g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran
6%
Spätzle
Minerals Daily Need Coverage Score
195%
Bran
32%
Spätzle

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 contains less Sodium?
Bran
Bran contains less Sodium (difference - 161mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 29mg)
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 ($)

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.