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  6. Brown rice vs. Spätzle

Brown rice vs. Spätzle — In-Depth Nutrition Comparison

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What are the differences between Brown rice and Spätzle?

  • Brown rice is higher in Manganese, Vitamin B3, Vitamin B1, and Vitamin B6, yet Spätzle is higher in Selenium.
  • Spätzle's daily need coverage for Selenium is 33% more.
  • Brown rice has 6 times more Vitamin B3 than Spätzle. While Brown rice has 2.561mg of Vitamin B3, Spätzle has only 0.4mg.
  • The amount of Sodium in Brown rice is lower.

We used Rice, brown, long-grain, cooked and Noodles, egg, cooked, unenriched, with added salt types in this article.

Infographic

Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more MagnesiumMagnesium +85.7%
Contains more PotassiumPotassium +126.3%
Contains more PhosphorusPhosphorus +35.5%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +209.2%
Contains more CalciumCalcium +300%
Contains more SeleniumSelenium +312.1%
~equal in Iron ~0.6mg
~equal in Copper ~0.098mg
~equal in Zinc ~0.65mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin B1Vitamin B1 +493.3%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more Vitamin B6Vitamin B6 +167.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +179.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.17mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 ProteinProtein +65.7%
Contains more FatsFats +113.4%
Contains more OtherOther +13.6%
~equal in Carbs ~25.16g
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
27% 37% 36%
Saturated Fat: Sat. Fat 0.419 g
Monounsaturated Fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated Fat -37.9%
Contains more Mono. FatMonounsaturated Fat +57.5%
Contains more Poly. FatPolyunsaturated fat +50.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +500%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Spätzle Opinion
Calories 123kcal 138kcal Spätzle
Protein 2.74g 4.54g Spätzle
Fats 0.97g 2.07g Spätzle
Net carbs 23.98g 23.96g Brown rice
Carbs 25.58g 25.16g Brown rice
Cholesterol 0mg 29mg Brown rice
Magnesium 39mg 21mg Brown rice
Calcium 3mg 12mg Spätzle
Potassium 86mg 38mg Brown rice
Iron 0.56mg 0.6mg Spätzle
Sugar 0.24g 0.4g Brown rice
Fiber 1.6g 1.2g Brown rice
Copper 0.106mg 0.098mg Brown rice
Zinc 0.71mg 0.65mg Brown rice
Starch 24.79g Brown rice
Phosphorus 103mg 76mg Brown rice
Sodium 4mg 165mg Brown rice
Vitamin A 0IU 21IU Spätzle
Vitamin A 0µg 6µg Spätzle
Vitamin E 0.17mg 0.17mg
Manganese 0.974mg 0.315mg Brown rice
Selenium 5.8µg 23.9µg Spätzle
Vitamin B1 0.178mg 0.03mg Brown rice
Vitamin B2 0.069mg 0.02mg Brown rice
Vitamin B3 2.561mg 0.4mg Brown rice
Vitamin B5 0.38mg 0.263mg Brown rice
Vitamin B6 0.123mg 0.046mg Brown rice
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.2µg 0µg Brown rice
Folate 9µg 7µg Brown rice
Trans Fat 0g 0.029g Brown rice
Choline 9.2mg 25.7mg Spätzle
Saturated Fat 0.26g 0.419g Brown rice
Monounsaturated Fat 0.369g 0.581g Spätzle
Polyunsaturated fat 0.366g 0.552g Spätzle
Tryptophan 0.033mg 0.043mg Spätzle
Threonine 0.095mg 0.138mg Spätzle
Isoleucine 0.109mg 0.19mg Spätzle
Leucine 0.214mg 0.365mg Spätzle
Lysine 0.099mg 0.137mg Spätzle
Methionine 0.058mg 0.086mg Spätzle
Phenylalanine 0.133mg 0.24mg Spätzle
Valine 0.151mg 0.22mg Spätzle
Histidine 0.066mg 0.121mg Spätzle
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
6%
Spätzle
Minerals Daily Need Coverage Score
32%
Brown rice
32%
Spätzle

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 66)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 161mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.159g)
Which food is richer in vitamins?
Brown rice
Brown rice 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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.