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  6. Spätzle vs. Oats

Spätzle vs. Oats — In-Depth Nutrition Comparison

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How are spätzle and oats different?

  • Oats are higher than spätzle in manganese, phosphorus, vitamin B1, copper, iron, fiber, magnesium, zinc, vitamin B5, and folate.
  • Oats cover your daily need for manganese, 200% more than spätzle.

Noodles, egg, cooked, unenriched, with added salt and Oats types were used in this article.

Infographic

Spätzle vs Oats 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.
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%
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +742.9%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +1028.9%
Contains more IronIron +686.7%
Contains more CopperCopper +538.8%
Contains more ZincZinc +510.8%
Contains more PhosphorusPhosphorus +588.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1460.6%

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%
Oats
Oats
6
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2443.3%
Contains more Vitamin B2Vitamin B2 +595%
Contains more Vitamin B3Vitamin B3 +140.3%
Contains more Vitamin B5Vitamin B5 +412.9%
Contains more Vitamin B6Vitamin B6 +158.7%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spätzle Oats DV% diff.
Manganese 0.315mg 4.916mg 200%
Phosphorus 76mg 523mg 64%
Vitamin B1 0.03mg 0.763mg 61%
Copper 0.098mg 0.626mg 59%
Iron 0.6mg 4.72mg 52%
Selenium 23.9µg 43%
Fiber 1.2g 10.6g 38%
Magnesium 21mg 177mg 37%
Zinc 0.65mg 3.97mg 30%
Protein 4.54g 16.89g 25%
Vitamin B5 0.263mg 1.349mg 22%
Carbs 25.16g 66.27g 14%
Calories 138kcal 389kcal 13%
Polyunsaturated fat 0.552g 2.535g 13%
Potassium 38mg 429mg 12%
Folate 7µg 56µg 12%
Cholesterol 29mg 0mg 10%
Vitamin B2 0.02mg 0.139mg 9%
Fats 2.07g 6.9g 7%
Sodium 165mg 2mg 7%
Vitamin B6 0.046mg 0.119mg 6%
Choline 25.7mg 5%
Calcium 12mg 54mg 4%
Vitamin B3 0.4mg 0.961mg 4%
Vitamin B12 0.09µg 0µg 4%
Saturated fat 0.419g 1.217g 4%
Monounsaturated fat 0.581g 2.178g 4%
Vitamin A 6µg 0µg 1%
Vitamin E 0.17mg 1%
Protein per 100 calories 3.3g 4.3g N/A
Calories per 10 g protein 304kcal 230kcal N/A
Weight per 100 calories 72g 26g N/A
Unsaturated / Saturated Fat ratio 2.7 3.9 N/A
Net carbs 23.96g 55.67g N/A
Sugar 0.4g N/A
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.234mg 0%
Threonine 0.138mg 0.575mg 0%
Isoleucine 0.19mg 0.694mg 0%
Leucine 0.365mg 1.284mg 0%
Lysine 0.137mg 0.701mg 0%
Methionine 0.086mg 0.312mg 0%
Phenylalanine 0.24mg 0.895mg 0%
Valine 0.22mg 0.937mg 0%
Histidine 0.121mg 0.405mg 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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +724%
Contains more ProteinProtein +272%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +163.4%
Contains more OtherOther +244%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -65.6%
Contains more Mono. FatMonounsaturated fat +274.9%
Contains more Poly. FatPolyunsaturated fat +359.2%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.