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Sesame vs Spätzle - In-Depth Nutrition Comparison

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Summary of differences between Sesame and Spätzle

  • The amount of Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B6 and Fiber in Sesame is higher than in Spätzle.
  • Sesame covers your daily need of Copper 443% more than Spätzle.
  • Sesame contains 81 times more Calcium than Spätzle. While Sesame contains 975mg of Calcium, Spätzle contains only 12mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Noodles, egg, cooked, unenriched, with added salt.

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Sesame 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
Sesame
8
:
Contains more Iron +2325%
Contains more Calcium +8025%
Contains more Potassium +1131.6%
Contains more Magnesium +1571.4%
Contains more Copper +4065.3%
Contains more Zinc +1092.3%
Contains more Phosphorus +727.6%
Contains less Sodium -93.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +2325%
Contains more Calcium +8025%
Contains more Potassium +1131.6%
Contains more Magnesium +1571.4%
Contains more Copper +4065.3%
Contains more Zinc +1092.3%
Contains more Phosphorus +727.6%
Contains less Sodium -93.3%

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
Sesame
7
:
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +2536.7%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +1028.8%
Contains more Vitamin B6 +1617.4%
Contains more Folate +1285.7%
Contains more Vitamin A +133.3%
Contains more Vitamin B5 +426%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +2536.7%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +1028.8%
Contains more Vitamin B6 +1617.4%
Contains more Folate +1285.7%
Contains more Vitamin A +133.3%
Contains more Vitamin B5 +426%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
50
Sesame
6
Spätzle
Mineral Summary Score
372
Sesame
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 the food
Protein
106%
Sesame
27%
Spätzle
Carbohydrates
23%
Sesame
25%
Spätzle
Fats
229%
Sesame
10%
Spätzle

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Spätzle
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 6.538g)
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 - $4)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 0.1g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 154mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Spätzle Opinion
Calories 573 138 Sesame
Protein 17.73 4.54 Sesame
Fats 49.67 2.07 Sesame
Vitamin C 0 0
Carbs 23.45 25.16 Spätzle
Cholesterol 0 29 Sesame
Vitamin D 0 Sesame
Iron 14.55 0.6 Sesame
Calcium 975 12 Sesame
Potassium 468 38 Sesame
Magnesium 351 21 Sesame
Sugars 0.3 0.4 Sesame
Fiber 11.8 1.2 Sesame
Copper 4.082 0.098 Sesame
Zinc 7.75 0.65 Sesame
Starch
Phosphorus 629 76 Sesame
Sodium 11 165 Sesame
Vitamin A 9 21 Spätzle
Vitamin E 0.25 0.17 Sesame
Vitamin D 0 Sesame
Vitamin B1 0.791 0.03 Sesame
Vitamin B2 0.247 0.02 Sesame
Vitamin B3 4.515 0.4 Sesame
Vitamin B5 0.05 0.263 Spätzle
Vitamin B6 0.79 0.046 Sesame
Vitamin B12 0 0.09 Spätzle
Vitamin K 0 0
Folate 97 7 Sesame
Trans Fat 0.029 Sesame
Saturated Fat 6.957 0.419 Spätzle
Monounsaturated Fat 18.759 0.581 Sesame
Polyunsaturated fat 21.773 0.552 Sesame
Tryptophan 0.388 0.043 Sesame
Threonine 0.736 0.138 Sesame
Isoleucine 0.763 0.19 Sesame
Leucine 1.358 0.365 Sesame
Lysine 0.569 0.137 Sesame
Methionine 0.586 0.086 Sesame
Phenylalanine 0.94 0.24 Sesame
Valine 0.99 0.22 Sesame
Histidine 0.522 0.121 Sesame
Fructose 0 Spätzle

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.