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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.

Infographic

Flax vs Spätzle infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
Contains more Calcium +2025%
Contains more Iron +855%
Contains more Magnesium +1766.7%
Contains more Phosphorus +744.7%
Contains more Potassium +2039.5%
Contains less Sodium -81.8%
Contains more Zinc +567.7%
Contains more Copper +1144.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Calcium +2025%
Contains more Iron +855%
Contains more Magnesium +1766.7%
Contains more Phosphorus +744.7%
Contains more Potassium +2039.5%
Contains less Sodium -81.8%
Contains more Zinc +567.7%
Contains more Copper +1144.9%

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
Flax
10
:
Contains more Vitamin E +82.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5380%
Contains more Vitamin B2 +705%
Contains more Vitamin B3 +670%
Contains more Vitamin B5 +274.5%
Contains more Vitamin B6 +928.3%
Contains more Folate +1142.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
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 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 +82.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5380%
Contains more Vitamin B2 +705%
Contains more Vitamin B3 +670%
Contains more Vitamin B5 +274.5%
Contains more Vitamin B6 +928.3%
Contains more Folate +1142.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
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.
Flax Spätzle
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax Spätzle Opinion
Net carbs 1.58g 23.96g Spätzle
Protein 18.29g 4.54g Flax
Fats 42.16g 2.07g Flax
Carbs 28.88g 25.16g Flax
Calories 534kcal 138kcal Flax
Starch g g
Fructose 0g 0g
Sugar 1.55g 0.4g Spätzle
Fiber 27.3g 1.2g Flax
Calcium 255mg 12mg Flax
Iron 5.73mg 0.6mg Flax
Magnesium 392mg 21mg Flax
Phosphorus 642mg 76mg Flax
Potassium 813mg 38mg Flax
Sodium 30mg 165mg Flax
Zinc 4.34mg 0.65mg Flax
Copper 1.22mg 0.098mg Flax
Vitamin A 0IU 21IU Spätzle
Vitamin E 0.31mg 0.17mg Flax
Vitamin D 0IU IU Flax
Vitamin D 0µg µg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.03mg Flax
Vitamin B2 0.161mg 0.02mg Flax
Vitamin B3 3.08mg 0.4mg Flax
Vitamin B5 0.985mg 0.263mg Flax
Vitamin B6 0.473mg 0.046mg Flax
Folate 87µg 7µg Flax
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.043mg Flax
Threonine 0.766mg 0.138mg Flax
Isoleucine 0.896mg 0.19mg Flax
Leucine 1.235mg 0.365mg Flax
Lysine 0.862mg 0.137mg Flax
Methionine 0.37mg 0.086mg Flax
Phenylalanine 0.957mg 0.24mg Flax
Valine 1.072mg 0.22mg Flax
Histidine 0.472mg 0.121mg Flax
Cholesterol 0mg 29mg Flax
Trans Fat g 0.029g Flax
Saturated Fat 3.663g 0.419g Spätzle
Monounsaturated Fat 7.527g 0.581g Flax
Polyunsaturated fat 28.73g 0.552g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63
Flax
6
Spätzle
Mineral Summary Score
181
Flax
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
110%
Flax
27%
Spätzle
Carbohydrates
29%
Flax
25%
Spätzle
Fats
195%
Flax
10%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 3.244g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $3)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 135mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.