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Spätzle vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between Spätzle and Porridge

  • Spätzle has more Selenium, Manganese, Phosphorus, and Copper, while Porridge has more Iron, and Calcium.
  • Porridge covers your daily need of Iron 39% more than Spätzle.
  • The amount of Cholesterol in Porridge is lower.

These are the specific foods used in this comparison Noodles, egg, cooked, unenriched, with added salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Spätzle vs Porridge 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +320%
Contains more Phosphorus +406.7%
Contains more Potassium +137.5%
Contains more Zinc +400%
Contains more Copper +145%
Contains more Manganese +∞%
Contains more Selenium +753.6%
Contains more Calcium +625%
Contains more Iron +523.3%
Contains less Sodium -96.4%
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 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +320%
Contains more Phosphorus +406.7%
Contains more Potassium +137.5%
Contains more Zinc +400%
Contains more Copper +145%
Contains more Manganese +∞%
Contains more Selenium +753.6%
Contains more Calcium +625%
Contains more Iron +523.3%
Contains less Sodium -96.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin B5 +270.4%
Contains more Vitamin B6 +253.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Folate +71.4%
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 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin B5 +270.4%
Contains more Vitamin B6 +253.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Folate +71.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +215.3%
Contains more Fats +885.7%
Contains more Carbs +139.2%
Contains more Other +127.3%
Contains more Water +29.4%
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +215.3%
Contains more Fats +885.7%
Contains more Carbs +139.2%
Contains more Other +127.3%
Contains more Water +29.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1975%
Contains more Polyunsaturated fat +384.2%
Contains less Saturated Fat -92.1%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +1975%
Contains more Polyunsaturated fat +384.2%
Contains less Saturated Fat -92.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Porridge Opinion
Net carbs 23.96g 10.02g Spätzle
Protein 4.54g 1.44g Spätzle
Fats 2.07g 0.21g Spätzle
Carbs 25.16g 10.52g Spätzle
Calories 138kcal 50kcal Spätzle
Sugar 0.4g 0.03g Porridge
Fiber 1.2g 0.5g Spätzle
Calcium 12mg 87mg Porridge
Iron 0.6mg 3.74mg Porridge
Magnesium 21mg 5mg Spätzle
Phosphorus 76mg 15mg Spätzle
Potassium 38mg 16mg Spätzle
Sodium 165mg 6mg Porridge
Zinc 0.65mg 0.13mg Spätzle
Copper 0.098mg 0.04mg Spätzle
Manganese 0.315mg 0mg Spätzle
Selenium 23.9µg 2.8µg Spätzle
Vitamin A 21IU 0IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg 0.02mg Spätzle
Vitamin B1 0.03mg 0.055mg Porridge
Vitamin B2 0.02mg 0.025mg Porridge
Vitamin B3 0.4mg 0.52mg Porridge
Vitamin B5 0.263mg 0.071mg Spätzle
Vitamin B6 0.046mg 0.013mg Spätzle
Folate 7µg 12µg Porridge
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 0.1µg Porridge
Tryptophan 0.043mg 0.02mg Spätzle
Threonine 0.138mg 0.045mg Spätzle
Isoleucine 0.19mg 0.063mg Spätzle
Leucine 0.365mg 0.11mg Spätzle
Lysine 0.137mg 0.037mg Spätzle
Methionine 0.086mg 0.027mg Spätzle
Phenylalanine 0.24mg 0.078mg Spätzle
Valine 0.22mg 0.07mg Spätzle
Histidine 0.121mg 0.033mg Spätzle
Cholesterol 29mg 0mg Porridge
Trans Fat 0.029g Porridge
Saturated Fat 0.419g 0.033g Porridge
Monounsaturated Fat 0.581g 0.028g Spätzle
Polyunsaturated fat 0.552g 0.114g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
32%
Spätzle
21%
Porridge

Comparison summary

Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 66)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 159mg)
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.386g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.