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  6. Chia seeds vs. Spätzle

Chia seeds vs. Spätzle — In-Depth Nutrition Comparison

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What are the main differences between Chia seeds and Spätzle?

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

Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 MagnesiumMagnesium +1495.2%
Contains more CalciumCalcium +5158.3%
Contains more PotassiumPotassium +971.1%
Contains more IronIron +1186.7%
Contains more CopperCopper +842.9%
Contains more ZincZinc +604.6%
Contains more PhosphorusPhosphorus +1031.6%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +764.4%
Contains more SeleniumSelenium +131%

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 1.3% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +1966.7%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +600%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 ProteinProtein +264.3%
Contains more FatsFats +1385%
Contains more CarbsCarbs +67.4%
Contains more OtherOther +860%
Contains more WaterWater +1067.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 more Mono. FatMonounsaturated Fat +297.4%
Contains more Poly. FatPolyunsaturated fat +4187.1%
Contains less Sat. FatSaturated Fat -87.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Spätzle Opinion
Calories 486kcal 138kcal Chia seeds
Protein 16.54g 4.54g Chia seeds
Fats 30.74g 2.07g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 23.96g Spätzle
Carbs 42.12g 25.16g Chia seeds
Cholesterol 0mg 29mg Chia seeds
Magnesium 335mg 21mg Chia seeds
Calcium 631mg 12mg Chia seeds
Potassium 407mg 38mg Chia seeds
Iron 7.72mg 0.6mg Chia seeds
Sugar 0.4g Chia seeds
Fiber 34.4g 1.2g Chia seeds
Copper 0.924mg 0.098mg Chia seeds
Zinc 4.58mg 0.65mg Chia seeds
Phosphorus 860mg 76mg Chia seeds
Sodium 16mg 165mg Chia seeds
Vitamin A 54IU 21IU Chia seeds
Vitamin A 6µg Spätzle
Vitamin E 0.5mg 0.17mg Chia seeds
Manganese 2.723mg 0.315mg Chia seeds
Selenium 55.2µg 23.9µg Chia seeds
Vitamin B1 0.62mg 0.03mg Chia seeds
Vitamin B2 0.17mg 0.02mg Chia seeds
Vitamin B3 8.83mg 0.4mg Chia seeds
Vitamin B5 0.263mg Spätzle
Vitamin B6 0.046mg Spätzle
Vitamin B12 0µg 0.09µg Spätzle
Folate 49µg 7µg Chia seeds
Trans Fat 0.14g 0.029g Spätzle
Choline 25.7mg Spätzle
Saturated Fat 3.33g 0.419g Spätzle
Monounsaturated Fat 2.309g 0.581g Chia seeds
Polyunsaturated fat 23.665g 0.552g Chia seeds
Tryptophan 0.436mg 0.043mg Chia seeds
Threonine 0.709mg 0.138mg Chia seeds
Isoleucine 0.801mg 0.19mg Chia seeds
Leucine 1.371mg 0.365mg Chia seeds
Lysine 0.97mg 0.137mg Chia seeds
Methionine 0.588mg 0.086mg Chia seeds
Phenylalanine 1.016mg 0.24mg Chia seeds
Valine 0.95mg 0.22mg Chia seeds
Histidine 0.531mg 0.121mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds 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
32%
Chia seeds
6%
Spätzle
Minerals Daily Need Coverage Score
221%
Chia seeds
32%
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 Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 149mg)
Which food is richer in minerals?
Chia seeds
Chia seeds 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

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. Chia seeds - 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.