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Rutabagas vs. Spätzle — In-Depth Nutrition Comparison

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A recap on differences between rutabagas and spätzle

  • Rutabagas have more vitamin C and potassium; however, spätzle is higher in selenium, manganese, and copper.
  • Spätzle covers your daily selenium needs 42% more than rutabagas.
  • Rutabagas have less sodium.

Food varieties used in this article are Rutabagas, raw and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Rutabagas 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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 CalciumCalcium +258.3%
Contains more PotassiumPotassium +702.6%
Contains less SodiumSodium -92.7%
Contains more IronIron +36.4%
Contains more CopperCopper +206.3%
Contains more ZincZinc +170.8%
Contains more PhosphorusPhosphorus +43.4%
Contains more ManganeseManganese +140.5%
Contains more SeleniumSelenium +3314.3%
~equal in Magnesium ~21mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +76.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +64.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +82.3%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 WaterWater +32%
Contains more OtherOther +42%
Contains more ProteinProtein +320.4%
Contains more FatsFats +1193.8%
Contains more CarbsCarbs +191.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 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 -93.6%
Contains more Mono. FatMonounsaturated fat +2224%
Contains more Poly. FatPolyunsaturated fat +527.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 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 +1225%
Contains more GlucoseGlucose +3185.7%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +1400%
~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.
Rutabagas Spätzle
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Rutabagas Spätzle DV% diff.
Selenium 0.7µg 23.9µg 42%
Vitamin C 25mg 0mg 28%
Cholesterol 0mg 29mg 10%
Manganese 0.131mg 0.315mg 8%
Potassium 305mg 38mg 8%
Copper 0.032mg 0.098mg 7%
Protein 1.08g 4.54g 7%
Sodium 12mg 165mg 7%
Carbs 8.62g 25.16g 6%
Calories 37kcal 138kcal 5%
Vitamin B1 0.09mg 0.03mg 5%
Folate 21µg 7µg 4%
Zinc 0.24mg 0.65mg 4%
Fiber 2.3g 1.2g 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B6 0.1mg 0.046mg 4%
Polyunsaturated fat 0.088g 0.552g 3%
Phosphorus 53mg 76mg 3%
Calcium 43mg 12mg 3%
Fats 0.16g 2.07g 3%
Fructose 1.61g 0g 2%
Vitamin B3 0.7mg 0.4mg 2%
Vitamin B5 0.16mg 0.263mg 2%
Choline 14.1mg 25.7mg 2%
Vitamin B2 0.04mg 0.02mg 2%
Saturated fat 0.027g 0.419g 2%
Iron 0.44mg 0.6mg 2%
Vitamin E 0.3mg 0.17mg 1%
Vitamin A 0µg 6µg 1%
Monounsaturated fat 0.025g 0.581g 1%
Net carbs 6.32g 23.96g N/A
Magnesium 20mg 21mg 0%
Sugar 4.46g 0.4g N/A
Starch 0.4g 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.043mg 0%
Threonine 0.138mg 0%
Isoleucine 0.19mg 0%
Leucine 0.365mg 0%
Lysine 0.137mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.24mg 0%
Valine 0.22mg 0%
Histidine 0.121mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
6%
Spätzle
Minerals Daily Need Coverage Score
13%
Rutabagas
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 4.06g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 72)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.5)
Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.392g)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.