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  6. Rice vs. Spätzle

Rice vs. Spätzle — In-Depth Nutrition Comparison

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A recap on the differences between rice and spätzle

  • Rice has more manganese; however, spätzle is higher in selenium.
  • Spätzle covers your daily selenium needs 30% more than rice.
  • Rice has less sodium.

Food varieties used in this article are Rice, white, long-grain, regular, unenriched, cooked without salt and Noodles, egg, cooked, unenriched, with added salt.

Infographic

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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
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 less SodiumSodium -99.4%
Contains more ManganeseManganese +49.8%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +20%
Contains more IronIron +200%
Contains more CopperCopper +42%
Contains more ZincZinc +32.7%
Contains more PhosphorusPhosphorus +76.7%
Contains more SeleniumSelenium +218.7%
~equal in Potassium ~38mg

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.
Rice
Rice
2
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
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% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin B5Vitamin B5 +48.3%
Contains more Vitamin B6Vitamin B6 +102.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +1123.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice Spätzle DV% diff.
Selenium 7.5µg 23.9µg 30%
Cholesterol 0mg 29mg 10%
Manganese 0.472mg 0.315mg 7%
Sodium 1mg 165mg 7%
Phosphorus 43mg 76mg 5%
Iron 0.2mg 0.6mg 5%
Vitamin B6 0.093mg 0.046mg 4%
Vitamin B12 0µg 0.09µg 4%
Protein 2.69g 4.54g 4%
Choline 2.1mg 25.7mg 4%
Vitamin B5 0.39mg 0.263mg 3%
Copper 0.069mg 0.098mg 3%
Polyunsaturated fat 0.076g 0.552g 3%
Fiber 0.4g 1.2g 3%
Fats 0.28g 2.07g 3%
Saturated fat 0.077g 0.419g 2%
Magnesium 12mg 21mg 2%
Zinc 0.49mg 0.65mg 1%
Monounsaturated fat 0.088g 0.581g 1%
Vitamin A 0µg 6µg 1%
Vitamin E 0.04mg 0.17mg 1%
Carbs 28.17g 25.16g 1%
Vitamin B2 0.013mg 0.02mg 1%
Folate 3µg 7µg 1%
Vitamin B1 0.02mg 0.03mg 1%
Calories 130kcal 138kcal 0%
Net carbs 27.77g 23.96g N/A
Calcium 10mg 12mg 0%
Potassium 35mg 38mg 0%
Sugar 0.05g 0.4g N/A
Vitamin B3 0.4mg 0.4mg 0%
Trans fat 0.029g N/A
Tryptophan 0.031mg 0.043mg 0%
Threonine 0.096mg 0.138mg 0%
Isoleucine 0.116mg 0.19mg 0%
Leucine 0.222mg 0.365mg 0%
Lysine 0.097mg 0.137mg 0%
Methionine 0.063mg 0.086mg 0%
Phenylalanine 0.144mg 0.24mg 0%
Valine 0.164mg 0.22mg 0%
Histidine 0.063mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 CarbsCarbs +12%
Contains more ProteinProtein +68.8%
Contains more FatsFats +639.3%
Contains more OtherOther +19%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -81.6%
Contains more Mono. FatMonounsaturated fat +560.2%
Contains more Poly. FatPolyunsaturated fat +626.3%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.