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  6. Spätzle vs. Oatmeal

Spätzle vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between spätzle and oatmeal

  • Spätzle has more selenium, while oatmeal has more iron, vitamin B1, vitamin B6, vitamin B3, vitamin B2, manganese, folate, and vitamin A.
  • Oatmeal covers your daily need for iron, 67% more than spätzle.

These are the specific foods used in this comparison Noodles, egg, cooked, unenriched, with added salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Spätzle vs Oatmeal 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more CopperCopper +48.5%
Contains more SeleniumSelenium +378%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +60.5%
Contains more IronIron +893.3%
Contains less SodiumSodium -70.3%
Contains more ManganeseManganese +77.1%
~equal in Zinc ~0.62mg
~equal in Phosphorus ~77mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +975%
Contains more Vitamin B3Vitamin B3 +656.3%
Contains more Vitamin B5Vitamin B5 +20.5%
Contains more Vitamin B6Vitamin B6 +530.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +528.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spätzle Oatmeal DV% diff.
Iron 0.6mg 5.96mg 67%
Selenium 23.9µg 5µg 34%
Vitamin B1 0.03mg 0.26mg 19%
Vitamin B6 0.046mg 0.29mg 19%
Vitamin B3 0.4mg 3.025mg 16%
Vitamin B2 0.02mg 0.215mg 15%
Vitamin A 6µg 130µg 14%
Manganese 0.315mg 0.558mg 11%
Cholesterol 29mg 0mg 10%
Folate 7µg 44µg 9%
Calcium 12mg 80mg 7%
Sodium 165mg 49mg 5%
Calories 138kcal 68kcal 4%
Protein 4.54g 2.37g 4%
Carbs 25.16g 11.67g 4%
Copper 0.098mg 0.066mg 4%
Starch 10.37g 4%
Vitamin B12 0.09µg 0µg 4%
Choline 25.7mg 4.7mg 4%
Fiber 1.2g 1.7g 2%
Fats 2.07g 1.36g 1%
Magnesium 21mg 26mg 1%
Potassium 38mg 61mg 1%
Vitamin E 0.17mg 0.07mg 1%
Vitamin B5 0.263mg 0.317mg 1%
Saturated fat 0.419g 0.226g 1%
Polyunsaturated fat 0.552g 0.426g 1%
Protein per 100 calories 3.3g 3.5g N/A
Calories per 10 g protein 304kcal 287kcal N/A
Weight per 100 calories 72g 147g N/A
Unsaturated / Saturated Fat ratio 2.7 3.6 N/A
Net carbs 23.96g 9.97g N/A
Sugar 0.4g 0.46g N/A
Zinc 0.65mg 0.62mg 0%
Phosphorus 76mg 77mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0.029g 0.003g N/A
Monounsaturated fat 0.581g 0.391g 0%
Tryptophan 0.043mg 0.04mg 0%
Threonine 0.138mg 0.083mg 0%
Isoleucine 0.19mg 0.105mg 0%
Leucine 0.365mg 0.2mg 0%
Lysine 0.137mg 0.135mg 0%
Methionine 0.086mg 0.04mg 0%
Phenylalanine 0.24mg 0.13mg 0%
Valine 0.22mg 0.151mg 0%
Histidine 0.121mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +91.6%
Contains more FatsFats +52.2%
Contains more CarbsCarbs +115.6%
Contains more WaterWater +24.1%
Contains more OtherOther +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +48.6%
Contains more Poly. FatPolyunsaturated fat +29.6%
Contains less Sat. FatSaturated fat -46.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +625%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g

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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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.