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Rye vs Spätzle - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
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%

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
Rye
9
:
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 +∞%
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%
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 +∞%

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.
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
Starch g g
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
Vitamin A 11IU 21IU Spätzle
Vitamin E 0.85mg 0.17mg Rye
Vitamin D 0IU IU Rye
Vitamin D 0µg µg Rye
Vitamin C 0mg 0mg
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

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
36
Rye
6
Spätzle
Mineral Summary Score
71
Rye
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
62%
Rye
27%
Spätzle
Carbohydrates
76%
Rye
25%
Spätzle
Fats
8%
Rye
10%
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

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. 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.