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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.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +625%
Contains more Iron +523.3%
Contains less Sodium -96.4%
Contains more Magnesium +320%
Contains more Phosphorus +406.7%
Contains more Potassium +137.5%
Contains more Zinc +400%
Contains more Copper +145%
Contains more Manganese +∞%
Contains more Selenium +753.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +625%
Contains more Iron +523.3%
Contains less Sodium -96.4%
Contains more Magnesium +320%
Contains more Phosphorus +406.7%
Contains more Potassium +137.5%
Contains more Zinc +400%
Contains more Copper +145%
Contains more Manganese +∞%
Contains more Selenium +753.6%

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.
:
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Folate +71.4%
Contains more Vitamin K +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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 +83.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Folate +71.4%
Contains more Vitamin K +∞%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +29.4%
Contains more Protein +215.3%
Contains more Fats +885.7%
Contains more Carbs +139.2%
Contains more Other +127.3%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
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 +29.4%
Contains more Protein +215.3%
Contains more Fats +885.7%
Contains more Carbs +139.2%
Contains more Other +127.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +1975%
Contains more Polyunsaturated fat +384.2%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +1975%
Contains more Polyunsaturated fat +384.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Spätzle Opinion
Net carbs 10.02g 23.96g Spätzle
Protein 1.44g 4.54g Spätzle
Fats 0.21g 2.07g Spätzle
Carbs 10.52g 25.16g Spätzle
Calories 50kcal 138kcal Spätzle
Sugar 0.03g 0.4g Porridge
Fiber 0.5g 1.2g Spätzle
Calcium 87mg 12mg Porridge
Iron 3.74mg 0.6mg Porridge
Magnesium 5mg 21mg Spätzle
Phosphorus 15mg 76mg Spätzle
Potassium 16mg 38mg Spätzle
Sodium 6mg 165mg Porridge
Zinc 0.13mg 0.65mg Spätzle
Copper 0.04mg 0.098mg Spätzle
Manganese 0mg 0.315mg Spätzle
Selenium 2.8µg 23.9µg Spätzle
Vitamin A 0IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.02mg 0.17mg Spätzle
Vitamin B1 0.055mg 0.03mg Porridge
Vitamin B2 0.025mg 0.02mg Porridge
Vitamin B3 0.52mg 0.4mg Porridge
Vitamin B5 0.071mg 0.263mg Spätzle
Vitamin B6 0.013mg 0.046mg Spätzle
Folate 12µg 7µg Porridge
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.1µg 0µg Porridge
Tryptophan 0.02mg 0.043mg Spätzle
Threonine 0.045mg 0.138mg Spätzle
Isoleucine 0.063mg 0.19mg Spätzle
Leucine 0.11mg 0.365mg Spätzle
Lysine 0.037mg 0.137mg Spätzle
Methionine 0.027mg 0.086mg Spätzle
Phenylalanine 0.078mg 0.24mg Spätzle
Valine 0.07mg 0.22mg Spätzle
Histidine 0.033mg 0.121mg Spätzle
Cholesterol 0mg 29mg Porridge
Trans Fat 0.029g Porridge
Saturated Fat 0.033g 0.419g Porridge
Monounsaturated Fat 0.028g 0.581g Spätzle
Polyunsaturated fat 0.114g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
6%
Spätzle
Minerals Daily Need Coverage Score
21%
Porridge
32%
Spätzle

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 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 Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 29mg)
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.

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. 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.