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  6. Oatmeal vs. Spätzle

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, manganese, folate, and vitamin A, while spätzle has more selenium.
  • Oatmeal covers your daily need for iron, 67% more than spätzle.
  • Oatmeal contains 21 times more vitamin A than spätzle. While oatmeal contains 433 IU of vitamin A, spätzle contains only 21 IU.

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.

Infographic

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" 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +23.8%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +60.5%
Contains more IronIron +893.3%
Contains less SodiumSodium -70.3%
Contains more ManganeseManganese +77.1%
Contains more CopperCopper +48.5%
Contains more SeleniumSelenium +378%
~equal in Zinc ~0.65mg
~equal in Phosphorus ~76mg

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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
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 AVitamin A +2066.7%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +975%
Contains more Vitamin B3Vitamin B3 +656.3%
Contains more Vitamin B5Vitamin B5 +20.5%
Contains more Vitamin B6Vitamin B6 +530.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +528.6%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Oatmeal Spätzle DV% diff.
Iron 5.96mg 0.6mg 67%
Selenium 5µg 23.9µg 34%
Vitamin B1 0.26mg 0.03mg 19%
Vitamin B6 0.29mg 0.046mg 19%
Vitamin B3 3.025mg 0.4mg 16%
Vitamin B2 0.215mg 0.02mg 15%
Vitamin A 130µg 6µg 14%
Manganese 0.558mg 0.315mg 11%
Cholesterol 0mg 29mg 10%
Folate 44µg 7µg 9%
Calcium 80mg 12mg 7%
Sodium 49mg 165mg 5%
Calories 68kcal 138kcal 4%
Protein 2.37g 4.54g 4%
Carbs 11.67g 25.16g 4%
Copper 0.066mg 0.098mg 4%
Starch 10.37g 4%
Vitamin B12 0µg 0.09µg 4%
Choline 4.7mg 25.7mg 4%
Fiber 1.7g 1.2g 2%
Fats 1.36g 2.07g 1%
Magnesium 26mg 21mg 1%
Potassium 61mg 38mg 1%
Vitamin E 0.07mg 0.17mg 1%
Vitamin B5 0.317mg 0.263mg 1%
Saturated fat 0.226g 0.419g 1%
Polyunsaturated fat 0.426g 0.552g 1%
Protein per 100 calories 3.5g 3.3g N/A
Calories per 10 g protein 287kcal 304kcal N/A
Weight per 100 calories 147g 72g N/A
Unsaturated / Saturated Fat ratio 3.6 2.7 N/A
Net carbs 9.97g 23.96g N/A
Sugar 0.46g 0.4g N/A
Zinc 0.62mg 0.65mg 0%
Phosphorus 77mg 76mg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g 0.029g N/A
Monounsaturated fat 0.391g 0.581g 0%
Tryptophan 0.04mg 0.043mg 0%
Threonine 0.083mg 0.138mg 0%
Isoleucine 0.105mg 0.19mg 0%
Leucine 0.2mg 0.365mg 0%
Lysine 0.135mg 0.137mg 0%
Methionine 0.04mg 0.086mg 0%
Phenylalanine 0.13mg 0.24mg 0%
Valine 0.151mg 0.22mg 0%
Histidine 0.057mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 WaterWater +24.1%
Contains more OtherOther +14%
Contains more ProteinProtein +91.6%
Contains more FatsFats +52.2%
Contains more CarbsCarbs +115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 less Sat. FatSaturated fat -46.1%
Contains more Mono. FatMonounsaturated fat +48.6%
Contains more Poly. FatPolyunsaturated fat +29.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +625%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g

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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. 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.