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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, Vitamin A RAE, 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 RAE than Spätzle. While Oatmeal contains 130µg of Vitamin A RAE, 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.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
7
:
3
Spätzle
Spätzle
Contains more Calcium +566.7%
Contains more Iron +893.3%
Contains more Magnesium +23.8%
Contains more Potassium +60.5%
Contains less Sodium -70.3%
Contains more Manganese +77.1%
Contains more Copper +48.5%
Contains more Selenium +378%
Equal in Phosphorus - 76
Equal in Zinc - 0.65
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +566.7%
Contains more Iron +893.3%
Contains more Magnesium +23.8%
Contains more Potassium +60.5%
Contains less Sodium -70.3%
Contains more Manganese +77.1%
Contains more Copper +48.5%
Contains more Selenium +378%
Equal in Phosphorus - 76
Equal in Zinc - 0.65

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.
Oatmeal
Oatmeal
9
:
2
Spätzle
Spätzle
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 Folate +528.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +142.9%
Contains more Vitamin B12 +∞%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 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 Folate +528.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +142.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Spätzle
Spätzle
Contains more Water +24.1%
Contains more Other +14%
Contains more Protein +91.6%
Contains more Fats +52.2%
Contains more Carbs +115.6%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 Water +24.1%
Contains more Other +14%
Contains more Protein +91.6%
Contains more Fats +52.2%
Contains more Carbs +115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -46.1%
Contains more Monounsaturated Fat +48.6%
Contains more Polyunsaturated fat +29.6%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -46.1%
Contains more Monounsaturated Fat +48.6%
Contains more Polyunsaturated fat +29.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Spätzle
Spätzle
Contains more Starch +∞%
Contains more Sucrose +625%
Contains more Galactose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
Oatmeal
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
Spätzle
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 Starch +∞%
Contains more Sucrose +625%
Contains more Galactose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Spätzle Opinion
Net carbs 9.97g 23.96g Spätzle
Protein 2.37g 4.54g Spätzle
Fats 1.36g 2.07g Spätzle
Carbs 11.67g 25.16g Spätzle
Calories 68kcal 138kcal Spätzle
Starch 10.37g Oatmeal
Sugar 0.46g 0.4g Spätzle
Fiber 1.7g 1.2g Oatmeal
Calcium 80mg 12mg Oatmeal
Iron 5.96mg 0.6mg Oatmeal
Magnesium 26mg 21mg Oatmeal
Phosphorus 77mg 76mg Oatmeal
Potassium 61mg 38mg Oatmeal
Sodium 49mg 165mg Oatmeal
Zinc 0.62mg 0.65mg Spätzle
Copper 0.066mg 0.098mg Spätzle
Manganese 0.558mg 0.315mg Oatmeal
Selenium 5µg 23.9µg Spätzle
Vitamin A 433IU 21IU Oatmeal
Vitamin A RAE 130µg 6µg Oatmeal
Vitamin E 0.07mg 0.17mg Spätzle
Vitamin B1 0.26mg 0.03mg Oatmeal
Vitamin B2 0.215mg 0.02mg Oatmeal
Vitamin B3 3.025mg 0.4mg Oatmeal
Vitamin B5 0.317mg 0.263mg Oatmeal
Vitamin B6 0.29mg 0.046mg Oatmeal
Folate 44µg 7µg Oatmeal
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.4µg 0µg Oatmeal
Tryptophan 0.04mg 0.043mg Spätzle
Threonine 0.083mg 0.138mg Spätzle
Isoleucine 0.105mg 0.19mg Spätzle
Leucine 0.2mg 0.365mg Spätzle
Lysine 0.135mg 0.137mg Spätzle
Methionine 0.04mg 0.086mg Spätzle
Phenylalanine 0.13mg 0.24mg Spätzle
Valine 0.151mg 0.22mg Spätzle
Histidine 0.057mg 0.121mg Spätzle
Cholesterol 0mg 29mg Oatmeal
Trans Fat 0.003g 0.029g Oatmeal
Saturated Fat 0.226g 0.419g Oatmeal
Monounsaturated Fat 0.391g 0.581g Spätzle
Polyunsaturated fat 0.426g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
6%
Spätzle
Minerals Daily Need Coverage Score
45%
Oatmeal
32%
Spätzle

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 contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 116mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 29mg)
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.

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.