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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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +1961.9% |
| 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 | +∞% |
| Contains more CholineCholine | +446.8% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +625% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 68kcal | 138kcal |
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| Protein | 2.37g | 4.54g |
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| Fats | 1.36g | 2.07g |
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| Net carbs | 9.97g | 23.96g |
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| Carbs | 11.67g | 25.16g |
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| Cholesterol | 0mg | 29mg |
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| Magnesium | 26mg | 21mg |
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| Calcium | 80mg | 12mg |
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| Potassium | 61mg | 38mg |
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| Iron | 5.96mg | 0.6mg |
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| Sugar | 0.46g | 0.4g |
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| Fiber | 1.7g | 1.2g |
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| Copper | 0.066mg | 0.098mg |
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| Zinc | 0.62mg | 0.65mg |
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| Starch | 10.37g |
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| Phosphorus | 77mg | 76mg |
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| Sodium | 49mg | 165mg |
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| Vitamin A | 433IU | 21IU |
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| Vitamin A | 130µg | 6µg |
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| Vitamin E | 0.07mg | 0.17mg |
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| Manganese | 0.558mg | 0.315mg |
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| Selenium | 5µg | 23.9µg |
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| Vitamin B1 | 0.26mg | 0.03mg |
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| Vitamin B2 | 0.215mg | 0.02mg |
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| Vitamin B3 | 3.025mg | 0.4mg |
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| Vitamin B5 | 0.317mg | 0.263mg |
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| Vitamin B6 | 0.29mg | 0.046mg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 0.4µg | 0µg |
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| Folate | 44µg | 7µg |
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| Trans Fat | 0.003g | 0.029g |
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| Choline | 4.7mg | 25.7mg |
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| Saturated Fat | 0.226g | 0.419g |
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| Monounsaturated Fat | 0.391g | 0.581g |
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| Polyunsaturated fat | 0.426g | 0.552g |
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| Tryptophan | 0.04mg | 0.043mg |
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| Threonine | 0.083mg | 0.138mg |
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| Isoleucine | 0.105mg | 0.19mg |
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| Leucine | 0.2mg | 0.365mg |
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| Lysine | 0.135mg | 0.137mg |
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| Methionine | 0.04mg | 0.086mg |
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| Phenylalanine | 0.13mg | 0.24mg |
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| Valine | 0.151mg | 0.22mg |
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| Histidine | 0.057mg | 0.121mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
6%
Minerals Daily Need Coverage Score
45%
32%
Comparison summary
Which food is lower in Sugar?
Spätzle is lower in Sugar (difference - 0.06g)
Which food is lower in glycemic index?
Spätzle is lower in glycemic index (difference - 79)
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 116mg)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 0.193g)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.