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  6. Spätzle vs. Pasta

Spätzle vs. Pasta — In-Depth Nutrition Comparison

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The main differences between Spätzle and Pasta

  • Spätzle contains less Vitamin B1, Folate, Vitamin B2, and Iron than Pasta.
  • Daily need coverage for Vitamin B1 from Pasta is 15% higher.
  • Pasta has 28 times less Sodium than Spätzle. Spätzle has 165mg of Sodium, while Pasta has 6mg.

Food types used in this article are Noodles, egg, cooked, unenriched, with added salt and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Spätzle vs Pasta 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.
Spätzle
Spätzle
8
:
2
Pasta
Pasta
Contains more Calcium +100%
Contains more Magnesium +16.7%
Contains more Phosphorus +20.6%
Contains more Potassium +58.3%
Contains more Zinc +16.1%
Contains more Manganese +40.6%
Contains more Iron +90%
Contains less Sodium -96.4%
Equal in Copper - 0.093
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +100%
Contains more Magnesium +16.7%
Contains more Phosphorus +20.6%
Contains more Potassium +58.3%
Contains more Zinc +16.1%
Contains more Manganese +40.6%
Contains more Iron +90%
Contains less Sodium -96.4%
Equal in Copper - 0.093

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.
Spätzle
Spätzle
5
:
5
Pasta
Pasta
Contains more Vitamin B5 +43.7%
Contains more Vitamin B6 +35.3%
Contains more Vitamin B1 +596.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Folate +814.3%
Contains more Vitamin B12 +55.6%
Equal in Vitamin A - 20
Spätzle
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%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B5 +43.7%
Contains more Vitamin B6 +35.3%
Contains more Vitamin B1 +596.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Folate +814.3%
Contains more Vitamin B12 +55.6%
Equal in Vitamin A - 20

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
3
:
2
Pasta
Pasta
Contains more Fats +97.1%
Contains more Other +61.3%
Contains more Protein +13.4%
Equal in Carbs - 24.93
Equal in Water - 68.56
Spätzle
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Fats +97.1%
Contains more Other +61.3%
Contains more Protein +13.4%
Equal in Carbs - 24.93
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spätzle
Spätzle
2
:
1
Pasta
Pasta
Contains more Monounsaturated Fat +368.5%
Contains more Polyunsaturated fat +28.7%
Contains less Saturated Fat -64.2%
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +368.5%
Contains more Polyunsaturated fat +28.7%
Contains less Saturated Fat -64.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Pasta Opinion
Net carbs 23.96g 24.93g Pasta
Protein 4.54g 5.15g Pasta
Fats 2.07g 1.05g Spätzle
Carbs 25.16g 24.93g Spätzle
Calories 138kcal 131kcal Spätzle
Sugar 0.4g Pasta
Fiber 1.2g Spätzle
Calcium 12mg 6mg Spätzle
Iron 0.6mg 1.14mg Pasta
Magnesium 21mg 18mg Spätzle
Phosphorus 76mg 63mg Spätzle
Potassium 38mg 24mg Spätzle
Sodium 165mg 6mg Pasta
Zinc 0.65mg 0.56mg Spätzle
Copper 0.098mg 0.093mg Spätzle
Manganese 0.315mg 0.224mg Spätzle
Selenium 23.9µg Spätzle
Vitamin A 21IU 20IU Spätzle
Vitamin A RAE 6µg 6µg
Vitamin E 0.17mg Spätzle
Vitamin B1 0.03mg 0.209mg Pasta
Vitamin B2 0.02mg 0.15mg Pasta
Vitamin B3 0.4mg 0.992mg Pasta
Vitamin B5 0.263mg 0.183mg Spätzle
Vitamin B6 0.046mg 0.034mg Spätzle
Folate 7µg 64µg Pasta
Vitamin B12 0.09µg 0.14µg Pasta
Tryptophan 0.043mg 0.065mg Pasta
Threonine 0.138mg 0.134mg Spätzle
Isoleucine 0.19mg 0.197mg Pasta
Leucine 0.365mg 0.348mg Spätzle
Lysine 0.137mg 0.097mg Spätzle
Methionine 0.086mg 0.079mg Spätzle
Phenylalanine 0.24mg 0.247mg Pasta
Valine 0.22mg 0.217mg Spätzle
Histidine 0.121mg 0.103mg Spätzle
Cholesterol 29mg 33mg Spätzle
Trans Fat 0.029g Pasta
Saturated Fat 0.419g 0.15g Pasta
Monounsaturated Fat 0.581g 0.124g Spätzle
Polyunsaturated fat 0.552g 0.429g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Pasta
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
16%
Pasta
Minerals Daily Need Coverage Score
32%
Spätzle
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Spätzle
Spätzle is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 49)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $3)
Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 159mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.269g)
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.