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Oatmeal vs Spätzle - In-Depth Nutrition Comparison

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Summary of differences between Oatmeal and Spätzle

  • Oatmeal has more Iron, Vitamin B1, Vitamin B6, Vitamin B3, Vitamin B2, Vitamin A, Manganese, and Folate, while Spätzle has more Selenium.
  • Oatmeal covers your daily need of Iron 67% more than Spätzle.
  • Oatmeal contains 22 times more Vitamin A than Spätzle. While Oatmeal contains 130µg of Vitamin A, Spätzle contains only 6µg.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Noodles, egg, cooked, unenriched, with added salt.

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Oatmeal 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
Contains more Iron +893.3%
Contains more Calcium +566.7%
Contains more Potassium +60.5%
Contains more Magnesium +23.8%
Contains less Sodium -70.3%
Contains more Copper +48.5%
Equal in Zinc - 0.65
Equal in Phosphorus - 76
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +893.3%
Contains more Calcium +566.7%
Contains more Potassium +60.5%
Contains more Magnesium +23.8%
Contains less Sodium -70.3%
Contains more Copper +48.5%
Equal in Zinc - 0.65
Equal in Phosphorus - 76

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
:
Contains more Vitamin A +1961.9%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +656.3%
Contains more Vitamin B5 +20.5%
Contains more Vitamin B6 +530.4%
Contains more Vitamin K +∞%
Contains more Folate +528.6%
Contains more Vitamin E +142.9%
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% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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 A +1961.9%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +656.3%
Contains more Vitamin B5 +20.5%
Contains more Vitamin B6 +530.4%
Contains more Vitamin K +∞%
Contains more Folate +528.6%
Contains more Vitamin E +142.9%
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
27
Oatmeal
6
Spätzle
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
27%
Spätzle
Carbohydrates
12%
Oatmeal
25%
Spätzle
Fats
6%
Oatmeal
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.
Oatmeal Spätzle
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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 - 0.06g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 79)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 116mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.193g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

All nutrients comparison - raw data values

Nutrient Oatmeal Spätzle Opinion
Calories 68 138 Spätzle
Protein 2.37 4.54 Spätzle
Fats 1.36 2.07 Spätzle
Vitamin C 0 0
Carbs 11.67 25.16 Spätzle
Cholesterol 0 29 Oatmeal
Vitamin D 0 Oatmeal
Iron 5.96 0.6 Oatmeal
Calcium 80 12 Oatmeal
Potassium 61 38 Oatmeal
Magnesium 26 21 Oatmeal
Sugar 0.46 0.4 Spätzle
Fiber 1.7 1.2 Oatmeal
Copper 0.066 0.098 Spätzle
Zinc 0.62 0.65 Spätzle
Starch 10.37 Oatmeal
Phosphorus 77 76 Oatmeal
Sodium 49 165 Oatmeal
Vitamin A 433 21 Oatmeal
Vitamin E 0.07 0.17 Spätzle
Vitamin D 0 Oatmeal
Vitamin B1 0.26 0.03 Oatmeal
Vitamin B2 0.215 0.02 Oatmeal
Vitamin B3 3.025 0.4 Oatmeal
Vitamin B5 0.317 0.263 Oatmeal
Vitamin B6 0.29 0.046 Oatmeal
Vitamin B12 0 0.09 Spätzle
Vitamin K 0.4 0 Oatmeal
Folate 44 7 Oatmeal
Trans Fat 0.003 0.029 Oatmeal
Saturated Fat 0.226 0.419 Oatmeal
Monounsaturated Fat 0.391 0.581 Spätzle
Polyunsaturated fat 0.426 0.552 Spätzle
Tryptophan 0.04 0.043 Spätzle
Threonine 0.083 0.138 Spätzle
Isoleucine 0.105 0.19 Spätzle
Leucine 0.2 0.365 Spätzle
Lysine 0.135 0.137 Spätzle
Methionine 0.04 0.086 Spätzle
Phenylalanine 0.13 0.24 Spätzle
Valine 0.151 0.22 Spätzle
Histidine 0.057 0.121 Spätzle
Fructose 0 0

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.