Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Rye
  5. Compare
  6. Rye vs. Spätzle

Rye vs. Spätzle — In-Depth Nutrition Comparison

Compare

Important differences between Rye and Spätzle

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Iron, Vitamin B3, Vitamin B5, Vitamin B1, Magnesium, and Vitamin B6 than Spätzle.
  • Rye's daily need coverage for Manganese is 98% more.
  • Rye contains 13 times more Fiber than Spätzle. Rye contains 15.1g of Fiber, while Spätzle contains 1.2g.

The food varieties used in the comparison are Rye grain and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Rye 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.
Rye
Rye
9
:
1
Spätzle
Spätzle
Contains more Calcium +100%
Contains more Iron +338.3%
Contains more Magnesium +423.8%
Contains more Phosphorus +336.8%
Contains more Potassium +1242.1%
Contains less Sodium -98.8%
Contains more Zinc +307.7%
Contains more Copper +274.5%
Contains more Manganese +718.1%
Contains more Selenium +71.9%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +100%
Contains more Iron +338.3%
Contains more Magnesium +423.8%
Contains more Phosphorus +336.8%
Contains more Potassium +1242.1%
Contains less Sodium -98.8%
Contains more Zinc +307.7%
Contains more Copper +274.5%
Contains more Manganese +718.1%
Contains more Selenium +71.9%

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.
Rye
Rye
9
:
2
Spätzle
Spätzle
Contains more Vitamin E +400%
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +1155%
Contains more Vitamin B3 +967.5%
Contains more Vitamin B5 +453.6%
Contains more Vitamin B6 +539.1%
Contains more Folate +442.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +90.9%
Contains more Vitamin B12 +∞%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Spätzle
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 E +400%
Contains more Vitamin B1 +953.3%
Contains more Vitamin B2 +1155%
Contains more Vitamin B3 +967.5%
Contains more Vitamin B5 +453.6%
Contains more Vitamin B6 +539.1%
Contains more Folate +442.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +90.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
:
2
Spätzle
Spätzle
Contains more Protein +127.8%
Contains more Carbs +201.5%
Contains more Other +214%
Contains more Fats +27%
Contains more Water +539%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Spätzle
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 Protein +127.8%
Contains more Carbs +201.5%
Contains more Other +214%
Contains more Fats +27%
Contains more Water +539%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Spätzle
Spätzle
Contains less Saturated Fat -53%
Contains more Polyunsaturated fat +38.9%
Contains more Monounsaturated Fat +179.3%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -53%
Contains more Polyunsaturated fat +38.9%
Contains more Monounsaturated Fat +179.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
3
:
1
Spätzle
Spätzle
Contains more Sucrose +1675%
Contains more Glucose +128.6%
Contains more Fructose +∞%
Contains more Maltose +∞%
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spätzle
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 Sucrose +1675%
Contains more Glucose +128.6%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Spätzle Opinion
Net carbs 60.76g 23.96g Rye
Protein 10.34g 4.54g Rye
Fats 1.63g 2.07g Spätzle
Carbs 75.86g 25.16g Rye
Calories 338kcal 138kcal Rye
Fructose 0.11g 0g Rye
Sugar 0.98g 0.4g Spätzle
Fiber 15.1g 1.2g Rye
Calcium 24mg 12mg Rye
Iron 2.63mg 0.6mg Rye
Magnesium 110mg 21mg Rye
Phosphorus 332mg 76mg Rye
Potassium 510mg 38mg Rye
Sodium 2mg 165mg Rye
Zinc 2.65mg 0.65mg Rye
Copper 0.367mg 0.098mg Rye
Manganese 2.577mg 0.315mg Rye
Selenium 13.9µg 23.9µg Spätzle
Vitamin A 11IU 21IU Spätzle
Vitamin A RAE 1µg 6µg Spätzle
Vitamin E 0.85mg 0.17mg Rye
Vitamin B1 0.316mg 0.03mg Rye
Vitamin B2 0.251mg 0.02mg Rye
Vitamin B3 4.27mg 0.4mg Rye
Vitamin B5 1.456mg 0.263mg Rye
Vitamin B6 0.294mg 0.046mg Rye
Folate 38µg 7µg Rye
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 5.9µg 0µg Rye
Tryptophan 0.108mg 0.043mg Rye
Threonine 0.289mg 0.138mg Rye
Isoleucine 0.208mg 0.19mg Rye
Leucine 0.563mg 0.365mg Rye
Lysine 0.286mg 0.137mg Rye
Methionine 0.153mg 0.086mg Rye
Phenylalanine 0.435mg 0.24mg Rye
Valine 0.317mg 0.22mg Rye
Histidine 0.189mg 0.121mg Rye
Cholesterol 0mg 29mg Rye
Trans Fat 0g 0.029g Rye
Saturated Fat 0.197g 0.419g Rye
Monounsaturated Fat 0.208g 0.581g Spätzle
Polyunsaturated fat 0.767g 0.552g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Rye
Rye vs Wheat
Wheat
Rye
Rye vs Flour
Flour
Rye
Rye vs Wild rice raw
Wild rice raw
Spätzle
Spätzle vs Taco
Taco
Spätzle
Spätzle vs Taco salad
Taco salad
Spätzle
Spätzle vs Nachos
Nachos

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
36%
Rye
6%
Spätzle
Minerals Daily Need Coverage Score
98%
Rye
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.58g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 34)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 163mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.222g)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye 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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.