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Porridge vs Spätzle - In-Depth Nutrition Comparison

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Summary of differences between Porridge and Spätzle

  • Porridge has more Iron, and Calcium, while Spätzle has more Selenium, Manganese, Phosphorus, and Copper.
  • Porridge covers your daily need of Iron 39% more than Spätzle.
  • Porridge contains 7 times more Calcium than Spätzle. While Porridge contains 87mg of Calcium, Spätzle contains only 12mg.
  • The amount of Sodium in Porridge is lower.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Noodles, egg, cooked, unenriched, with added salt.

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Porridge 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
:
Contains more Iron +523.3%
Contains more Calcium +625%
Contains less Sodium -96.4%
Contains more Potassium +137.5%
Contains more Magnesium +320%
Contains more Copper +145%
Contains more Zinc +400%
Contains more Phosphorus +406.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +523.3%
Contains more Calcium +625%
Contains less Sodium -96.4%
Contains more Potassium +137.5%
Contains more Magnesium +320%
Contains more Copper +145%
Contains more Zinc +400%
Contains more Phosphorus +406.7%

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
:
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Vitamin K +∞%
Contains more Folate +71.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin B5 +270.4%
Contains more Vitamin B6 +253.8%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Vitamin K +∞%
Contains more Folate +71.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin B5 +270.4%
Contains more Vitamin B6 +253.8%
Contains more Vitamin B12 +∞%

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
4
Porridge
6
Spätzle
Mineral Summary Score
24
Porridge
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
9%
Porridge
27%
Spätzle
Carbohydrates
11%
Porridge
25%
Spätzle
Fats
1%
Porridge
10%
Spätzle

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 159mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.386g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

All nutrients comparison - raw data values

Nutrient Porridge Spätzle Opinion
Calories 50 138 Spätzle
Protein 1.44 4.54 Spätzle
Fats 0.21 2.07 Spätzle
Vitamin C 0 0
Carbs 10.52 25.16 Spätzle
Cholesterol 0 29 Porridge
Vitamin D 0 Porridge
Iron 3.74 0.6 Porridge
Calcium 87 12 Porridge
Potassium 16 38 Spätzle
Magnesium 5 21 Spätzle
Sugar 0.03 0.4 Porridge
Fiber 0.5 1.2 Spätzle
Copper 0.04 0.098 Spätzle
Zinc 0.13 0.65 Spätzle
Starch
Phosphorus 15 76 Spätzle
Sodium 6 165 Porridge
Vitamin A 0 21 Spätzle
Vitamin E 0.02 0.17 Spätzle
Vitamin D 0 Porridge
Vitamin B1 0.055 0.03 Porridge
Vitamin B2 0.025 0.02 Porridge
Vitamin B3 0.52 0.4 Porridge
Vitamin B5 0.071 0.263 Spätzle
Vitamin B6 0.013 0.046 Spätzle
Vitamin B12 0 0.09 Spätzle
Vitamin K 0.1 0 Porridge
Folate 12 7 Porridge
Trans Fat 0.029 Porridge
Saturated Fat 0.033 0.419 Porridge
Monounsaturated Fat 0.028 0.581 Spätzle
Polyunsaturated fat 0.114 0.552 Spätzle
Tryptophan 0.02 0.043 Spätzle
Threonine 0.045 0.138 Spätzle
Isoleucine 0.063 0.19 Spätzle
Leucine 0.11 0.365 Spätzle
Lysine 0.037 0.137 Spätzle
Methionine 0.027 0.086 Spätzle
Phenylalanine 0.078 0.24 Spätzle
Valine 0.07 0.22 Spätzle
Histidine 0.033 0.121 Spätzle
Fructose 0 Spätzle

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.