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  6. Pacific saury raw vs. Spätzle

Pacific saury raw vs. Spätzle — In-Depth Nutrition Comparison

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Important differences between Pacific saury raw and Spätzle

  • Pacific saury raw has more Vitamin B12, Phosphorus, Vitamin B3, Vitamin B5, Choline, Potassium, and Vitamin B6, however, Spätzle is richer in Selenium, and Copper.
  • Pacific saury raw's daily need coverage for Vitamin B12 is 80% more.
  • Pacific saury raw contains 7 times more Potassium than Spätzle. Pacific saury raw contains 259mg of Potassium, while Spätzle contains 38mg.
  • Pacific saury raw contains less Sodium.

The food varieties used in the comparison are Fish, pike, northern, raw and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Pacific saury raw 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.
Pacific saury raw
Pacific saury raw
6
:
4
Spätzle
Spätzle
Contains more Calcium +375%
Contains more Magnesium +47.6%
Contains more Phosphorus +189.5%
Contains more Potassium +581.6%
Contains less Sodium -76.4%
Contains more Copper +92.2%
Contains more Manganese +31.3%
Contains more Selenium +89.7%
Equal in Iron - 0.6
Equal in Zinc - 0.65
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +375%
Contains more Magnesium +47.6%
Contains more Phosphorus +189.5%
Contains more Potassium +581.6%
Contains less Sodium -76.4%
Contains more Copper +92.2%
Contains more Manganese +31.3%
Contains more Selenium +89.7%
Equal in Iron - 0.6
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.
Pacific saury raw
Pacific saury raw
12
:
0
Spätzle
Spätzle
Contains more Vitamin A +233.3%
Contains more Vitamin E +17.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +475%
Contains more Vitamin B5 +185.2%
Contains more Vitamin B6 +154.3%
Contains more Folate +114.3%
Contains more Vitamin B12 +2122.2%
Contains more Vitamin K +∞%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 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 +233.3%
Contains more Vitamin E +17.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +475%
Contains more Vitamin B5 +185.2%
Contains more Vitamin B6 +154.3%
Contains more Folate +114.3%
Contains more Vitamin B12 +2122.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
3
:
2
Spätzle
Spätzle
Contains more Protein +324.2%
Contains more Water +16.5%
Contains more Other +126%
Contains more Fats +200%
Contains more Carbs +∞%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 Protein +324.2%
Contains more Water +16.5%
Contains more Other +126%
Contains more Fats +200%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -71.8%
Contains more Monounsaturated Fat +270.1%
Contains more Polyunsaturated fat +173.3%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -71.8%
Contains more Monounsaturated Fat +270.1%
Contains more Polyunsaturated fat +173.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Spätzle
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium 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 Pacific saury raw Spätzle Opinion
Net carbs 0g 23.96g Spätzle
Protein 19.26g 4.54g Pacific saury raw
Fats 0.69g 2.07g Spätzle
Carbs 0g 25.16g Spätzle
Calories 88kcal 138kcal Spätzle
Sugar 0g 0.4g Pacific saury raw
Fiber 0g 1.2g Spätzle
Calcium 57mg 12mg Pacific saury raw
Iron 0.55mg 0.6mg Spätzle
Magnesium 31mg 21mg Pacific saury raw
Phosphorus 220mg 76mg Pacific saury raw
Potassium 259mg 38mg Pacific saury raw
Sodium 39mg 165mg Pacific saury raw
Zinc 0.67mg 0.65mg Pacific saury raw
Copper 0.051mg 0.098mg Spätzle
Manganese 0.24mg 0.315mg Spätzle
Selenium 12.6µg 23.9µg Spätzle
Vitamin A 70IU 21IU Pacific saury raw
Vitamin A RAE 21µg 6µg Pacific saury raw
Vitamin E 0.2mg 0.17mg Pacific saury raw
Vitamin D 99IU Pacific saury raw
Vitamin D 2.5µg Pacific saury raw
Vitamin C 3.8mg 0mg Pacific saury raw
Vitamin B1 0.058mg 0.03mg Pacific saury raw
Vitamin B2 0.063mg 0.02mg Pacific saury raw
Vitamin B3 2.3mg 0.4mg Pacific saury raw
Vitamin B5 0.75mg 0.263mg Pacific saury raw
Vitamin B6 0.117mg 0.046mg Pacific saury raw
Folate 15µg 7µg Pacific saury raw
Vitamin B12 2µg 0.09µg Pacific saury raw
Vitamin K 0.1µg 0µg Pacific saury raw
Tryptophan 0.216mg 0.043mg Pacific saury raw
Threonine 0.844mg 0.138mg Pacific saury raw
Isoleucine 0.887mg 0.19mg Pacific saury raw
Leucine 1.565mg 0.365mg Pacific saury raw
Lysine 1.768mg 0.137mg Pacific saury raw
Methionine 0.57mg 0.086mg Pacific saury raw
Phenylalanine 0.752mg 0.24mg Pacific saury raw
Valine 0.992mg 0.22mg Pacific saury raw
Histidine 0.567mg 0.121mg Pacific saury raw
Cholesterol 39mg 29mg Spätzle
Trans Fat 0.029g Pacific saury raw
Saturated Fat 0.118g 0.419g Pacific saury raw
Omega-3 - DHA 0.074g Pacific saury raw
Omega-3 - EPA 0.033g Pacific saury raw
Omega-3 - DPA 0.014g Pacific saury raw
Monounsaturated Fat 0.157g 0.581g Spätzle
Polyunsaturated fat 0.202g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
6%
Spätzle
Minerals Daily Need Coverage Score
32%
Pacific saury raw
32%
Spätzle

Comparison summary

Which food is lower in Cholesterol?
Spätzle
Spätzle is lower in Cholesterol (difference - 10mg)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 126mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.301g)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw 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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.