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Oat vs Spätzle - In-Depth Nutrition Comparison

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How are Oat and Spätzle different?

  • Oat is higher than Spätzle in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Fiber, Magnesium, Zinc, Vitamin B5, and Folate.
  • Oat covers your daily need of Manganese 200% more than Spätzle.
  • Oat contains 25 times more Vitamin B1 than Spätzle. Oat contains 0.763mg of Vitamin B1, while Spätzle contains 0.03mg.

Oats and Noodles, egg, cooked, unenriched, with added salt types were used in this article.

Infographic

Oat 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
Oat
8
:
Contains more Calcium +350%
Contains more Iron +686.7%
Contains more Magnesium +742.9%
Contains more Phosphorus +588.2%
Contains more Potassium +1028.9%
Contains less Sodium -98.8%
Contains more Zinc +510.8%
Contains more Copper +538.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Calcium +350%
Contains more Iron +686.7%
Contains more Magnesium +742.9%
Contains more Phosphorus +588.2%
Contains more Potassium +1028.9%
Contains less Sodium -98.8%
Contains more Zinc +510.8%
Contains more Copper +538.8%

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
Oat
7
:
Contains more Vitamin B1 +2443.3%
Contains more Vitamin B2 +595%
Contains more Vitamin B3 +140.3%
Contains more Vitamin B5 +412.9%
Contains more Vitamin B6 +158.7%
Contains more Folate +700%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +2443.3%
Contains more Vitamin B2 +595%
Contains more Vitamin B3 +140.3%
Contains more Vitamin B5 +412.9%
Contains more Vitamin B6 +158.7%
Contains more Folate +700%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

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.
Oat Spätzle
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Spätzle Opinion
Net carbs 55.67g 23.96g Oat
Protein 16.89g 4.54g Oat
Fats 6.9g 2.07g Oat
Carbs 66.27g 25.16g Oat
Calories 389kcal 138kcal Oat
Starch g g
Fructose g 0g Spätzle
Sugar g 0.4g Oat
Fiber 10.6g 1.2g Oat
Calcium 54mg 12mg Oat
Iron 4.72mg 0.6mg Oat
Magnesium 177mg 21mg Oat
Phosphorus 523mg 76mg Oat
Potassium 429mg 38mg Oat
Sodium 2mg 165mg Oat
Zinc 3.97mg 0.65mg Oat
Copper 0.626mg 0.098mg Oat
Vitamin A 0IU 21IU Spätzle
Vitamin E mg 0.17mg Spätzle
Vitamin D 0IU IU Oat
Vitamin D 0µg µg Oat
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.03mg Oat
Vitamin B2 0.139mg 0.02mg Oat
Vitamin B3 0.961mg 0.4mg Oat
Vitamin B5 1.349mg 0.263mg Oat
Vitamin B6 0.119mg 0.046mg Oat
Folate 56µg 7µg Oat
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K µg 0µg Spätzle
Tryptophan 0.234mg 0.043mg Oat
Threonine 0.575mg 0.138mg Oat
Isoleucine 0.694mg 0.19mg Oat
Leucine 1.284mg 0.365mg Oat
Lysine 0.701mg 0.137mg Oat
Methionine 0.312mg 0.086mg Oat
Phenylalanine 0.895mg 0.24mg Oat
Valine 0.937mg 0.22mg Oat
Histidine 0.405mg 0.121mg Oat
Cholesterol 0mg 29mg Oat
Trans Fat g 0.029g Oat
Saturated Fat 1.217g 0.419g Spätzle
Monounsaturated Fat 2.178g 0.581g Oat
Polyunsaturated fat 2.535g 0.552g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
33
Oat
6
Spätzle
Mineral Summary Score
112
Oat
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
101%
Oat
27%
Spätzle
Carbohydrates
66%
Oat
25%
Spätzle
Fats
32%
Oat
10%
Spätzle

Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.798g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 59)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 163mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
?
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

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.