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  6. Flax seeds vs. Spätzle

Flax seeds vs. Spätzle — In-Depth Nutrition Comparison

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Significant differences between Flax seeds and Spätzle

  • Flax seeds are richer than Spätzle in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, and Calcium.
  • Flax seeds covers your daily Vitamin B1 needs 135% more than Spätzle.
  • Flax seeds have 23 times more Fiber than Spätzle. Flax seeds have 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 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1766.7%
Contains more CalciumCalcium +2025%
Contains more PotassiumPotassium +2039.5%
Contains more IronIron +855%
Contains more CopperCopper +1144.9%
Contains more ZincZinc +567.7%
Contains more PhosphorusPhosphorus +744.7%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +687.9%
~equal in Selenium ~23.9µg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 EVitamin E +82.4%
Contains more Vitamin B1Vitamin B1 +5380%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +274.5%
Contains more Vitamin B6Vitamin B6 +928.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +206.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +302.9%
Contains more FatsFats +1936.7%
Contains more CarbsCarbs +14.8%
Contains more OtherOther +642%
Contains more WaterWater +873.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +1195.5%
Contains more Poly. FatPolyunsaturated fat +5104.7%
Contains less Sat. FatSaturated Fat -88.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more SucroseSucrose +2775%
Contains more GlucoseGlucose +471.4%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Spätzle Opinion
Calories 534kcal 138kcal Flax seeds
Protein 18.29g 4.54g Flax seeds
Fats 42.16g 2.07g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 23.96g Spätzle
Carbs 28.88g 25.16g Flax seeds
Cholesterol 0mg 29mg Flax seeds
Magnesium 392mg 21mg Flax seeds
Calcium 255mg 12mg Flax seeds
Potassium 813mg 38mg Flax seeds
Iron 5.73mg 0.6mg Flax seeds
Sugar 1.55g 0.4g Spätzle
Fiber 27.3g 1.2g Flax seeds
Copper 1.22mg 0.098mg Flax seeds
Zinc 4.34mg 0.65mg Flax seeds
Phosphorus 642mg 76mg Flax seeds
Sodium 30mg 165mg Flax seeds
Vitamin A 0IU 21IU Spätzle
Vitamin A 0µg 6µg Spätzle
Vitamin E 0.31mg 0.17mg Flax seeds
Manganese 2.482mg 0.315mg Flax seeds
Selenium 25.4µg 23.9µg Flax seeds
Vitamin B1 1.644mg 0.03mg Flax seeds
Vitamin B2 0.161mg 0.02mg Flax seeds
Vitamin B3 3.08mg 0.4mg Flax seeds
Vitamin B5 0.985mg 0.263mg Flax seeds
Vitamin B6 0.473mg 0.046mg Flax seeds
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 4.3µg 0µg Flax seeds
Folate 87µg 7µg Flax seeds
Trans Fat 0.029g Flax seeds
Choline 78.7mg 25.7mg Flax seeds
Saturated Fat 3.663g 0.419g Spätzle
Monounsaturated Fat 7.527g 0.581g Flax seeds
Polyunsaturated fat 28.73g 0.552g Flax seeds
Tryptophan 0.297mg 0.043mg Flax seeds
Threonine 0.766mg 0.138mg Flax seeds
Isoleucine 0.896mg 0.19mg Flax seeds
Leucine 1.235mg 0.365mg Flax seeds
Lysine 0.862mg 0.137mg Flax seeds
Methionine 0.37mg 0.086mg Flax seeds
Phenylalanine 0.957mg 0.24mg Flax seeds
Valine 1.072mg 0.22mg Flax seeds
Histidine 0.472mg 0.121mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
6%
Spätzle
Minerals Daily Need Coverage Score
191%
Flax seeds
32%
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 is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 135mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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. Flax seeds - 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.