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Seed vs Spätzle - In-Depth Nutrition Comparison

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What are the main differences between Seed and Spätzle?

  • Spätzle has less Fiber, Phosphorus, Manganese, Copper, Iron, Magnesium, Calcium, Selenium, Vitamin B3, and Vitamin B1 than Seed.
  • Seed's daily need coverage for Fiber is 133% higher.
  • Seed has 53 times more Calcium than Spätzle. Seed has 631mg of Calcium, while Spätzle has 12mg.

We used Seeds, chia seeds, dried and Noodles, egg, cooked, unenriched, with added salt types in this comparison.

Infographic

Seed 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
Seed
8
:
Contains more Calcium +5158.3%
Contains more Iron +1186.7%
Contains more Magnesium +1495.2%
Contains more Phosphorus +1031.6%
Contains more Potassium +971.1%
Contains less Sodium -90.3%
Contains more Zinc +604.6%
Contains more Copper +842.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Calcium +5158.3%
Contains more Iron +1186.7%
Contains more Magnesium +1495.2%
Contains more Phosphorus +1031.6%
Contains more Potassium +971.1%
Contains less Sodium -90.3%
Contains more Zinc +604.6%
Contains more Copper +842.9%

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
Seed
7
:
Contains more Vitamin A +157.1%
Contains more Vitamin E +194.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1966.7%
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +2107.5%
Contains more Folate +600%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 A +157.1%
Contains more Vitamin E +194.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1966.7%
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +2107.5%
Contains more Folate +600%
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.
Seed Spätzle
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Spätzle Opinion
Net carbs 7.72g 23.96g Spätzle
Protein 16.54g 4.54g Seed
Fats 30.74g 2.07g Seed
Carbs 42.12g 25.16g Seed
Calories 486kcal 138kcal Seed
Starch g g
Fructose g 0g Spätzle
Sugar g 0.4g Seed
Fiber 34.4g 1.2g Seed
Calcium 631mg 12mg Seed
Iron 7.72mg 0.6mg Seed
Magnesium 335mg 21mg Seed
Phosphorus 860mg 76mg Seed
Potassium 407mg 38mg Seed
Sodium 16mg 165mg Seed
Zinc 4.58mg 0.65mg Seed
Copper 0.924mg 0.098mg Seed
Vitamin A 54IU 21IU Seed
Vitamin E 0.5mg 0.17mg Seed
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.03mg Seed
Vitamin B2 0.17mg 0.02mg Seed
Vitamin B3 8.83mg 0.4mg Seed
Vitamin B5 mg 0.263mg Spätzle
Vitamin B6 mg 0.046mg Spätzle
Folate 49µg 7µg Seed
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K µg 0µg Spätzle
Tryptophan 0.436mg 0.043mg Seed
Threonine 0.709mg 0.138mg Seed
Isoleucine 0.801mg 0.19mg Seed
Leucine 1.371mg 0.365mg Seed
Lysine 0.97mg 0.137mg Seed
Methionine 0.588mg 0.086mg Seed
Phenylalanine 1.016mg 0.24mg Seed
Valine 0.95mg 0.22mg Seed
Histidine 0.531mg 0.121mg Seed
Cholesterol 0mg 29mg Seed
Trans Fat 0.14g 0.029g Spätzle
Saturated Fat 3.33g 0.419g Spätzle
Monounsaturated Fat 2.309g 0.581g Seed
Polyunsaturated fat 23.665g 0.552g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
35
Seed
6
Spätzle
Mineral Summary Score
195
Seed
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
99%
Seed
27%
Spätzle
Carbohydrates
42%
Seed
25%
Spätzle
Fats
142%
Seed
10%
Spätzle

Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 2.911g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 149mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.