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  6. Pasta vs. Spätzle

Pasta vs. Spätzle — In-Depth Nutrition Comparison

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The main differences between Pasta and Spätzle

  • Spätzle contains less Vitamin B1, Folate, Vitamin B2, and Iron than Pasta.
  • Daily need coverage for Vitamin B1 from Pasta is 15% higher.
  • Spätzle has 9 times less Folate than Pasta. Pasta has 64µg of Folate, while Spätzle has 7µg.
  • Pasta is lower in Sodium.

Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Pasta 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.
Pasta
Pasta
2
:
8
Spätzle
Spätzle
Contains more Iron +90%
Contains less Sodium -96.4%
Contains more Calcium +100%
Contains more Magnesium +16.7%
Contains more Phosphorus +20.6%
Contains more Potassium +58.3%
Contains more Zinc +16.1%
Contains more Manganese +40.6%
Equal in Copper - 0.098
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Iron +90%
Contains less Sodium -96.4%
Contains more Calcium +100%
Contains more Magnesium +16.7%
Contains more Phosphorus +20.6%
Contains more Potassium +58.3%
Contains more Zinc +16.1%
Contains more Manganese +40.6%
Equal in Copper - 0.098

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.
Pasta
Pasta
5
:
5
Spätzle
Spätzle
Contains more Vitamin B1 +596.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Folate +814.3%
Contains more Vitamin B12 +55.6%
Contains more Vitamin B5 +43.7%
Contains more Vitamin B6 +35.3%
Equal in Vitamin A - 21
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 B1 +596.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Folate +814.3%
Contains more Vitamin B12 +55.6%
Contains more Vitamin B5 +43.7%
Contains more Vitamin B6 +35.3%
Equal in Vitamin A - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
:
3
Spätzle
Spätzle
Contains more Protein +13.4%
Contains more Fats +97.1%
Contains more Other +61.3%
Equal in Carbs - 25.16
Equal in Water - 67.73
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +13.4%
Contains more Fats +97.1%
Contains more Other +61.3%
Equal in Carbs - 25.16
Equal in Water - 67.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -64.2%
Contains more Monounsaturated Fat +368.5%
Contains more Polyunsaturated fat +28.7%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -64.2%
Contains more Monounsaturated Fat +368.5%
Contains more Polyunsaturated fat +28.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Spätzle Opinion
Net carbs 24.93g 23.96g Pasta
Protein 5.15g 4.54g Pasta
Fats 1.05g 2.07g Spätzle
Carbs 24.93g 25.16g Spätzle
Calories 131kcal 138kcal Spätzle
Sugar 0.4g Pasta
Fiber 1.2g Spätzle
Calcium 6mg 12mg Spätzle
Iron 1.14mg 0.6mg Pasta
Magnesium 18mg 21mg Spätzle
Phosphorus 63mg 76mg Spätzle
Potassium 24mg 38mg Spätzle
Sodium 6mg 165mg Pasta
Zinc 0.56mg 0.65mg Spätzle
Copper 0.093mg 0.098mg Spätzle
Manganese 0.224mg 0.315mg Spätzle
Selenium 23.9µg Spätzle
Vitamin A 20IU 21IU Spätzle
Vitamin A RAE 6µg 6µg
Vitamin E 0.17mg Spätzle
Vitamin B1 0.209mg 0.03mg Pasta
Vitamin B2 0.15mg 0.02mg Pasta
Vitamin B3 0.992mg 0.4mg Pasta
Vitamin B5 0.183mg 0.263mg Spätzle
Vitamin B6 0.034mg 0.046mg Spätzle
Folate 64µg 7µg Pasta
Vitamin B12 0.14µg 0.09µg Pasta
Tryptophan 0.065mg 0.043mg Pasta
Threonine 0.134mg 0.138mg Spätzle
Isoleucine 0.197mg 0.19mg Pasta
Leucine 0.348mg 0.365mg Spätzle
Lysine 0.097mg 0.137mg Spätzle
Methionine 0.079mg 0.086mg Spätzle
Phenylalanine 0.247mg 0.24mg Pasta
Valine 0.217mg 0.22mg Spätzle
Histidine 0.103mg 0.121mg Spätzle
Cholesterol 33mg 29mg Spätzle
Trans Fat 0.029g Pasta
Saturated Fat 0.15g 0.419g Pasta
Monounsaturated Fat 0.124g 0.581g Spätzle
Polyunsaturated fat 0.429g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
16%
Pasta
6%
Spätzle
Minerals Daily Need Coverage Score
16%
Pasta
32%
Spätzle

Comparison summary

Which food is lower in Cholesterol?
Spätzle
Spätzle is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 49)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $3)
Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 159mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.269g)
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

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.