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  6. Sesame vs. Spätzle

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 for 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.

Infographic

Sesame 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.
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +1571.4%
Contains more CalciumCalcium +8025%
Contains more PotassiumPotassium +1131.6%
Contains more IronIron +2325%
Contains more CopperCopper +4065.3%
Contains more ZincZinc +1092.3%
Contains more PhosphorusPhosphorus +727.6%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +681%
Contains more SeleniumSelenium +43.9%

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.
Sesame
Sesame
6
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% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B1Vitamin B1 +2536.7%
Contains more Vitamin B2Vitamin B2 +1135%
Contains more Vitamin B3Vitamin B3 +1028.8%
Contains more Vitamin B6Vitamin B6 +1617.4%
Contains more FolateFolate +1285.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +426%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~25.7mg

All nutrients comparison - raw data values

Nutrient Sesame Spätzle DV% diff.
Copper 4.082mg 0.098mg 443%
Iron 14.55mg 0.6mg 174%
Polyunsaturated fat 21.773g 0.552g 141%
Calcium 975mg 12mg 96%
Manganese 2.46mg 0.315mg 93%
Phosphorus 629mg 76mg 79%
Magnesium 351mg 21mg 79%
Fats 49.67g 2.07g 73%
Zinc 7.75mg 0.65mg 65%
Vitamin B1 0.791mg 0.03mg 63%
Vitamin B6 0.79mg 0.046mg 57%
Monounsaturated fat 18.759g 0.581g 45%
Fiber 11.8g 1.2g 42%
Saturated fat 6.957g 0.419g 30%
Protein 17.73g 4.54g 26%
Vitamin B3 4.515mg 0.4mg 26%
Folate 97µg 7µg 23%
Calories 573kcal 138kcal 22%
Selenium 34.4µg 23.9µg 19%
Vitamin B2 0.247mg 0.02mg 17%
Potassium 468mg 38mg 13%
Cholesterol 0mg 29mg 10%
Sodium 11mg 165mg 7%
Vitamin B5 0.05mg 0.263mg 4%
Vitamin B12 0µg 0.09µg 4%
Carbs 23.45g 25.16g 1%
Vitamin E 0.25mg 0.17mg 1%
Vitamin A 0µg 6µg 1%
Net carbs 11.65g 23.96g N/A
Sugar 0.3g 0.4g N/A
Trans fat 0.029g N/A
Choline 25.6mg 25.7mg 0%
Tryptophan 0.388mg 0.043mg 0%
Threonine 0.736mg 0.138mg 0%
Isoleucine 0.763mg 0.19mg 0%
Leucine 1.358mg 0.365mg 0%
Lysine 0.569mg 0.137mg 0%
Methionine 0.586mg 0.086mg 0%
Phenylalanine 0.94mg 0.24mg 0%
Valine 0.99mg 0.22mg 0%
Histidine 0.522mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +290.5%
Contains more FatsFats +2299.5%
Contains more OtherOther +792%
Contains more WaterWater +1344.1%
~equal in Carbs ~25.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +3128.7%
Contains more Poly. FatPolyunsaturated fat +3844.4%
Contains less Sat. FatSaturated fat -94%

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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. 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.