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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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~0.17mg

All nutrients comparison - raw data values

Nutrient Brown rice Spätzle DV% diff.
Selenium 5.8µg 23.9µg 33%
Manganese 0.974mg 0.315mg 29%
Vitamin B3 2.561mg 0.4mg 14%
Vitamin B1 0.178mg 0.03mg 12%
Cholesterol 0mg 29mg 10%
Starch 24.79g 10%
Sodium 4mg 165mg 7%
Vitamin B6 0.123mg 0.046mg 6%
Protein 2.74g 4.54g 4%
Magnesium 39mg 21mg 4%
Phosphorus 103mg 76mg 4%
Vitamin B2 0.069mg 0.02mg 4%
Vitamin B12 0µg 0.09µg 4%
Choline 9.2mg 25.7mg 3%
Fats 0.97g 2.07g 2%
Fiber 1.6g 1.2g 2%
Vitamin B5 0.38mg 0.263mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Calories 123kcal 138kcal 1%
Calcium 3mg 12mg 1%
Potassium 86mg 38mg 1%
Copper 0.106mg 0.098mg 1%
Zinc 0.71mg 0.65mg 1%
Vitamin A 0µg 6µg 1%
Folate 9µg 7µg 1%
Saturated fat 0.26g 0.419g 1%
Monounsaturated fat 0.369g 0.581g 1%
Polyunsaturated fat 0.366g 0.552g 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.2g 3.3g N/A
Calories per 10 g protein 449kcal 304kcal N/A
Weight per 100 calories 81g 72g N/A
Unsaturated / Saturated Fat ratio 2.8 2.7 N/A
Net carbs 23.98g 23.96g N/A
Carbs 25.58g 25.16g 0%
Iron 0.56mg 0.6mg 0%
Sugar 0.24g 0.4g N/A
Vitamin E 0.17mg 0.17mg 0%
Vitamin K 0.2µg 0µg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.033mg 0.043mg 0%
Threonine 0.095mg 0.138mg 0%
Isoleucine 0.109mg 0.19mg 0%
Leucine 0.214mg 0.365mg 0%
Lysine 0.099mg 0.137mg 0%
Methionine 0.058mg 0.086mg 0%
Phenylalanine 0.133mg 0.24mg 0%
Valine 0.151mg 0.22mg 0%
Histidine 0.066mg 0.121mg 0%

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%
~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

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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.