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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
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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 Magnesium +85.7%
Contains more Phosphorus +35.5%
Contains more Potassium +126.3%
Contains less Sodium -97.6%
Contains more Calcium +300%
Equal in Iron - 0.6
Equal in Zinc - 0.65
Equal in Copper - 0.098
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Magnesium +85.7%
Contains more Phosphorus +35.5%
Contains more Potassium +126.3%
Contains less Sodium -97.6%
Contains more Calcium +300%
Equal in Iron - 0.6
Equal in Zinc - 0.65
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +493.3%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B5 +44.5%
Contains more Vitamin B6 +167.4%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.17
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 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 +493.3%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B5 +44.5%
Contains more Vitamin B6 +167.4%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.17

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.
Brown rice Spätzle
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 23.98g 23.96g Brown rice
Protein 2.74g 4.54g Spätzle
Fats 0.97g 2.07g Spätzle
Carbs 25.58g 25.16g Brown rice
Calories 123kcal 138kcal Spätzle
Starch 24.79g g Brown rice
Fructose 0g 0g
Sugar 0.24g 0.4g Brown rice
Fiber 1.6g 1.2g Brown rice
Calcium 3mg 12mg Spätzle
Iron 0.56mg 0.6mg Spätzle
Magnesium 39mg 21mg Brown rice
Phosphorus 103mg 76mg Brown rice
Potassium 86mg 38mg Brown rice
Sodium 4mg 165mg Brown rice
Zinc 0.71mg 0.65mg Brown rice
Copper 0.106mg 0.098mg Brown rice
Vitamin A 0IU 21IU Spätzle
Vitamin E 0.17mg 0.17mg
Vitamin D 0IU IU Brown rice
Vitamin D 0µg µg Brown rice
Vitamin C 0mg 0mg
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
Folate 9µg 7µg Brown rice
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.2µg 0µg Brown rice
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
Cholesterol 0mg 29mg Brown rice
Trans Fat 0g 0.029g Brown rice
Saturated Fat 0.26g 0.419g Brown rice
Monounsaturated Fat 0.369g 0.581g Spätzle
Polyunsaturated fat 0.366g 0.552g Spätzle

Which food is preferable for your diet?

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

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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
14
Brown rice
6
Spätzle
Mineral Summary Score
20
Brown rice
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
16%
Brown rice
27%
Spätzle
Carbohydrates
26%
Brown rice
25%
Spätzle
Fats
4%
Brown rice
10%
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 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 Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 29mg)
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

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. 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.