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  6. Spätzle vs. Rice

Spätzle vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between spätzle and rice

  • Spätzle has more selenium; however, rice is higher in folate, vitamin B1, iron, manganese, and vitamin B3.
  • Spätzle covers your daily selenium needs 30% more than rice.

Food varieties used in this article are Noodles, egg, cooked, unenriched, with added salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Spätzle vs Rice 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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +20%
Contains more CopperCopper +42%
Contains more ZincZinc +32.7%
Contains more PhosphorusPhosphorus +76.7%
Contains more SeleniumSelenium +218.7%
Contains more IronIron +100%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +49.8%
~equal in Potassium ~35mg

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%
Rice
Rice
5
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +443.3%
Contains more Vitamin B3Vitamin B3 +269%
Contains more Vitamin B5Vitamin B5 +48.3%
Contains more Vitamin B6Vitamin B6 +102.2%
Contains more FolateFolate +728.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Spätzle Rice DV% diff.
Selenium 23.9µg 7.5µg 30%
Folate 7µg 58µg 13%
Vitamin B1 0.03mg 0.163mg 11%
Cholesterol 29mg 0mg 10%
Iron 0.6mg 1.2mg 8%
Sodium 165mg 1mg 7%
Manganese 0.315mg 0.472mg 7%
Vitamin B3 0.4mg 1.476mg 7%
Phosphorus 76mg 43mg 5%
Protein 4.54g 2.69g 4%
Vitamin B6 0.046mg 0.093mg 4%
Vitamin B12 0.09µg 0µg 4%
Choline 25.7mg 2.1mg 4%
Fats 2.07g 0.28g 3%
Fiber 1.2g 0.4g 3%
Copper 0.098mg 0.069mg 3%
Vitamin B5 0.263mg 0.39mg 3%
Polyunsaturated fat 0.552g 0.076g 3%
Magnesium 21mg 12mg 2%
Saturated fat 0.419g 0.077g 2%
Carbs 25.16g 28.17g 1%
Zinc 0.65mg 0.49mg 1%
Vitamin A 6µg 0µg 1%
Vitamin E 0.17mg 0.04mg 1%
Vitamin B2 0.02mg 0.013mg 1%
Monounsaturated fat 0.581g 0.088g 1%
Calories 138kcal 130kcal 0%
Protein per 100 calories 3.3g 2.1g N/A
Calories per 10 g protein 304kcal 483kcal N/A
Weight per 100 calories 72g 77g N/A
Unsaturated / Saturated Fat ratio 2.7 2.1 N/A
Net carbs 23.96g 27.77g N/A
Calcium 12mg 10mg 0%
Potassium 38mg 35mg 0%
Sugar 0.4g 0.05g N/A
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.031mg 0%
Threonine 0.138mg 0.096mg 0%
Isoleucine 0.19mg 0.116mg 0%
Leucine 0.365mg 0.222mg 0%
Lysine 0.137mg 0.097mg 0%
Methionine 0.086mg 0.063mg 0%
Phenylalanine 0.24mg 0.144mg 0%
Valine 0.22mg 0.164mg 0%
Histidine 0.121mg 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +68.8%
Contains more FatsFats +639.3%
Contains more OtherOther +19%
Contains more CarbsCarbs +12%
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +560.2%
Contains more Poly. FatPolyunsaturated fat +626.3%
Contains less Sat. FatSaturated fat -81.6%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.