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  6. Okra vs. Spätzle

Okra vs. Spätzle — In-Depth Nutrition Comparison

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How are Okra and Spätzle different?

  • Okra is richer in Vitamin K, Vitamin C, Manganese, Vitamin B1, Folate, Vitamin B6, Magnesium, and Fiber, while Spätzle is higher in Selenium.
  • Spätzle covers your daily need of Selenium 42% more than Okra.

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

Infographic

Okra 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.
Okra
Okra
7
:
3
Spätzle
Spätzle
Contains more Calcium +583.3%
Contains more Magnesium +171.4%
Contains more Potassium +686.8%
Contains less Sodium -95.8%
Contains more Copper +11.2%
Contains more Manganese +150.2%
Contains more Phosphorus +24.6%
Contains more Zinc +12.1%
Contains more Selenium +3314.3%
Equal in Iron - 0.6
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +583.3%
Contains more Magnesium +171.4%
Contains more Potassium +686.8%
Contains less Sodium -95.8%
Contains more Copper +11.2%
Contains more Manganese +150.2%
Contains more Phosphorus +24.6%
Contains more Zinc +12.1%
Contains more Selenium +3314.3%
Equal in Iron - 0.6

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.
Okra
Okra
10
:
2
Spätzle
Spätzle
Contains more Vitamin A +3309.5%
Contains more Vitamin E +58.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +367.4%
Contains more Folate +757.1%
Contains more Vitamin K +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.263
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
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 +3309.5%
Contains more Vitamin E +58.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +367.4%
Contains more Folate +757.1%
Contains more Vitamin K +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.263

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Spätzle
Spätzle
Contains more Water +32.3%
Contains more Other +70%
Contains more Protein +135.2%
Contains more Fats +989.5%
Contains more Carbs +237.7%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 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 +32.3%
Contains more Other +70%
Contains more Protein +135.2%
Contains more Fats +989.5%
Contains more Carbs +237.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +3317.6%
Contains more Polyunsaturated fat +1944.4%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +3317.6%
Contains more Polyunsaturated fat +1944.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
4
:
1
Spätzle
Spätzle
Contains more Starch +∞%
Contains more Sucrose +1400%
Contains more Glucose +357.1%
Contains more Fructose +∞%
Contains more Maltose +∞%
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 +1400%
Contains more Glucose +357.1%
Contains more Fructose +∞%
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.
Okra Spätzle
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Spätzle Opinion
Net carbs 4.25g 23.96g Spätzle
Protein 1.93g 4.54g Spätzle
Fats 0.19g 2.07g Spätzle
Carbs 7.45g 25.16g Spätzle
Calories 33kcal 138kcal Spätzle
Starch 0.34g Okra
Fructose 0.57g 0g Okra
Sugar 1.48g 0.4g Spätzle
Fiber 3.2g 1.2g Okra
Calcium 82mg 12mg Okra
Iron 0.62mg 0.6mg Okra
Magnesium 57mg 21mg Okra
Phosphorus 61mg 76mg Spätzle
Potassium 299mg 38mg Okra
Sodium 7mg 165mg Okra
Zinc 0.58mg 0.65mg Spätzle
Copper 0.109mg 0.098mg Okra
Manganese 0.788mg 0.315mg Okra
Selenium 0.7µg 23.9µg Spätzle
Vitamin A 716IU 21IU Okra
Vitamin A RAE 36µg 6µg Okra
Vitamin E 0.27mg 0.17mg Okra
Vitamin C 23mg 0mg Okra
Vitamin B1 0.2mg 0.03mg Okra
Vitamin B2 0.06mg 0.02mg Okra
Vitamin B3 1mg 0.4mg Okra
Vitamin B5 0.245mg 0.263mg Spätzle
Vitamin B6 0.215mg 0.046mg Okra
Folate 60µg 7µg Okra
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 31.3µg 0µg Okra
Tryptophan 0.017mg 0.043mg Spätzle
Threonine 0.065mg 0.138mg Spätzle
Isoleucine 0.069mg 0.19mg Spätzle
Leucine 0.105mg 0.365mg Spätzle
Lysine 0.081mg 0.137mg Spätzle
Methionine 0.021mg 0.086mg Spätzle
Phenylalanine 0.065mg 0.24mg Spätzle
Valine 0.091mg 0.22mg Spätzle
Histidine 0.031mg 0.121mg Spätzle
Cholesterol 0mg 29mg Okra
Trans Fat 0g 0.029g Okra
Saturated Fat 0.026g 0.419g Okra
Monounsaturated Fat 0.017g 0.581g Spätzle
Polyunsaturated fat 0.027g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra 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
33%
Okra
6%
Spätzle
Minerals Daily Need Coverage Score
30%
Okra
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 158mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.393g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.