Flax vs. Spätzle — In-Depth Nutrition Comparison
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Significant differences between Flax and Spätzle
- Flax is richer than Spätzle in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, and Calcium.
- Flax covers your daily Vitamin B1 needs 135% more than Spätzle.
- Flax has 23 times more Fiber than Spätzle. Flax has 27.3g of Fiber, while Spätzle has 1.2g.
Specific food types used in this comparison are Seeds, flaxseed and Noodles, egg, cooked, unenriched, with added salt.
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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.
Contains
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Calcium
+2025%
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Iron
+855%
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Magnesium
+1766.7%
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Phosphorus
+744.7%
Contains
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Potassium
+2039.5%
Contains
less
Sodium
-81.8%
Contains
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Zinc
+567.7%
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Copper
+1144.9%
Contains
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Manganese
+687.9%
Equal in Selenium - 23.9
Contains
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Calcium
+2025%
Contains
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Iron
+855%
Contains
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Magnesium
+1766.7%
Contains
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Phosphorus
+744.7%
Contains
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Potassium
+2039.5%
Contains
less
Sodium
-81.8%
Contains
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Zinc
+567.7%
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Copper
+1144.9%
Contains
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Manganese
+687.9%
Equal in Selenium - 23.9
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.
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Contains
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Vitamin E
+82.4%
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Vitamin C
+∞%
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Vitamin B1
+5380%
Contains
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Vitamin B2
+705%
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Vitamin B3
+670%
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Vitamin B5
+274.5%
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Vitamin B6
+928.3%
Contains
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Folate
+1142.9%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+82.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+5380%
Contains
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Vitamin B2
+705%
Contains
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Vitamin B3
+670%
Contains
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Vitamin B5
+274.5%
Contains
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Vitamin B6
+928.3%
Contains
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Folate
+1142.9%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+302.9%
Contains
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Fats
+1936.7%
Contains
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Carbs
+14.8%
Contains
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Other
+642%
Contains
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Water
+873.1%
Contains
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Protein
+302.9%
Contains
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Fats
+1936.7%
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Carbs
+14.8%
Contains
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Other
+642%
Contains
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Water
+873.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1195.5%
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Polyunsaturated fat
+5104.7%
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Saturated Fat
-88.6%
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Monounsaturated Fat
+1195.5%
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Polyunsaturated fat
+5104.7%
Contains
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Saturated Fat
-88.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+2775%
Contains
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Glucose
+471.4%
Contains
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Maltose
+∞%
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Sucrose
+2775%
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Glucose
+471.4%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 23.96g |
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| Protein | 18.29g | 4.54g |
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| Fats | 42.16g | 2.07g |
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| Carbs | 28.88g | 25.16g |
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| Calories | 534kcal | 138kcal |
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| Sugar | 1.55g | 0.4g |
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| Fiber | 27.3g | 1.2g |
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| Calcium | 255mg | 12mg |
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| Iron | 5.73mg | 0.6mg |
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| Magnesium | 392mg | 21mg |
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| Phosphorus | 642mg | 76mg |
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| Potassium | 813mg | 38mg |
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| Sodium | 30mg | 165mg |
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| Zinc | 4.34mg | 0.65mg |
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| Copper | 1.22mg | 0.098mg |
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| Manganese | 2.482mg | 0.315mg |
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| Selenium | 25.4µg | 23.9µg |
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| Vitamin A | 0IU | 21IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin E | 0.31mg | 0.17mg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 1.644mg | 0.03mg |
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| Vitamin B2 | 0.161mg | 0.02mg |
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| Vitamin B3 | 3.08mg | 0.4mg |
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| Vitamin B5 | 0.985mg | 0.263mg |
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| Vitamin B6 | 0.473mg | 0.046mg |
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| Folate | 87µg | 7µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 4.3µg | 0µg |
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| Tryptophan | 0.297mg | 0.043mg |
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| Threonine | 0.766mg | 0.138mg |
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| Isoleucine | 0.896mg | 0.19mg |
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| Leucine | 1.235mg | 0.365mg |
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| Lysine | 0.862mg | 0.137mg |
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| Methionine | 0.37mg | 0.086mg |
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| Phenylalanine | 0.957mg | 0.24mg |
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| Valine | 1.072mg | 0.22mg |
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| Histidine | 0.472mg | 0.121mg |
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| Cholesterol | 0mg | 29mg |
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| Trans Fat | 0.029g |
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| Saturated Fat | 3.663g | 0.419g |
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| Monounsaturated Fat | 7.527g | 0.581g |
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| Polyunsaturated fat | 28.73g | 0.552g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
63%
6%
Minerals Daily Need Coverage Score
191%
32%
Comparison summary
Which food is lower in Sugar?
Spätzle is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Spätzle is lower in Saturated Fat (difference - 3.244g)
Which food is lower in glycemic index?
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle is cheaper (difference - $3)
Which food contains less Sodium?
Flax contains less Sodium (difference - 135mg)
Which food is lower in Cholesterol?
Flax is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax is relatively richer in vitamins