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Spätzle vs. Millet — In-Depth Nutrition Comparison

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Important differences between Spätzle and Millet

  • Spätzle has more Selenium, however, Millet is richer in Copper, Vitamin B1, Vitamin B3, and Magnesium.
  • Spätzle's daily need coverage for Selenium is 42% more.

The food varieties used in the comparison are Noodles, egg, cooked, unenriched, with added salt and Millet, cooked.

Infographic

Spätzle vs Millet 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.
Contains more Calcium +300%
Contains more Manganese +15.8%
Contains more Selenium +2555.6%
Contains more Magnesium +109.5%
Contains more Phosphorus +31.6%
Contains more Potassium +63.2%
Contains less Sodium -98.8%
Contains more Zinc +40%
Contains more Copper +64.3%
Equal in Iron - 0.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +300%
Contains more Manganese +15.8%
Contains more Selenium +2555.6%
Contains more Magnesium +109.5%
Contains more Phosphorus +31.6%
Contains more Potassium +63.2%
Contains less Sodium -98.8%
Contains more Zinc +40%
Contains more Copper +64.3%
Equal in Iron - 0.63

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.
:
7
Millet
Contains more Vitamin A +600%
Contains more Vitamin E +750%
Contains more Vitamin B5 +53.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +253.3%
Contains more Vitamin B2 +310%
Contains more Vitamin B3 +232.5%
Contains more Vitamin B6 +134.8%
Contains more Folate +171.4%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin A +600%
Contains more Vitamin E +750%
Contains more Vitamin B5 +53.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +253.3%
Contains more Vitamin B2 +310%
Contains more Vitamin B3 +232.5%
Contains more Vitamin B6 +134.8%
Contains more Folate +171.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.3%
Contains more Fats +107%
Contains more Other +22%
Equal in Carbs - 23.67
Equal in Water - 71.41
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +29.3%
Contains more Fats +107%
Contains more Other +22%
Equal in Carbs - 23.67
Equal in Water - 71.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +215.8%
Contains less Saturated Fat -58.9%
Equal in Polyunsaturated fat - 0.508
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +215.8%
Contains less Saturated Fat -58.9%
Equal in Polyunsaturated fat - 0.508

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Millet Opinion
Net carbs 23.96g 22.37g Spätzle
Protein 4.54g 3.51g Spätzle
Fats 2.07g 1g Spätzle
Carbs 25.16g 23.67g Spätzle
Calories 138kcal 119kcal Spätzle
Sugar 0.4g 0.13g Millet
Fiber 1.2g 1.3g Millet
Calcium 12mg 3mg Spätzle
Iron 0.6mg 0.63mg Millet
Magnesium 21mg 44mg Millet
Phosphorus 76mg 100mg Millet
Potassium 38mg 62mg Millet
Sodium 165mg 2mg Millet
Zinc 0.65mg 0.91mg Millet
Copper 0.098mg 0.161mg Millet
Manganese 0.315mg 0.272mg Spätzle
Selenium 23.9µg 0.9µg Spätzle
Vitamin A 21IU 3IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg 0.02mg Spätzle
Vitamin B1 0.03mg 0.106mg Millet
Vitamin B2 0.02mg 0.082mg Millet
Vitamin B3 0.4mg 1.33mg Millet
Vitamin B5 0.263mg 0.171mg Spätzle
Vitamin B6 0.046mg 0.108mg Millet
Folate 7µg 19µg Millet
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 0.3µg Millet
Tryptophan 0.043mg 0.038mg Spätzle
Threonine 0.138mg 0.113mg Spätzle
Isoleucine 0.19mg 0.148mg Spätzle
Leucine 0.365mg 0.446mg Millet
Lysine 0.137mg 0.067mg Spätzle
Methionine 0.086mg 0.07mg Spätzle
Phenylalanine 0.24mg 0.185mg Spätzle
Valine 0.22mg 0.184mg Spätzle
Histidine 0.121mg 0.075mg Spätzle
Cholesterol 29mg 0mg Millet
Trans Fat 0.029g Millet
Saturated Fat 0.419g 0.172g Millet
Monounsaturated Fat 0.581g 0.184g Spätzle
Polyunsaturated fat 0.552g 0.508g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Millet
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Spätzle
10%
Millet
Minerals Daily Need Coverage Score
32%
Spätzle
22%
Millet

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 71)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 163mg)
Which food is lower in Cholesterol?
Millet
Millet is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.247g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.