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Spätzle vs Soba - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Soba
Contains more Iron +25%
Contains more Calcium +200%
Contains more Magnesium +133.3%
Contains more Copper +1125%
Contains more Zinc +441.7%
Contains more Phosphorus +204%
Contains less Sodium -63.6%
Equal in Potassium - 35
Contains more Iron +25%
Contains more Calcium +200%
Contains more Magnesium +133.3%
Contains more Copper +1125%
Contains more Zinc +441.7%
Contains more Phosphorus +204%
Contains less Sodium -63.6%
Equal in Potassium - 35

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +15%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +213.3%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +27.5%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +15%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +213.3%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +27.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Spätzle
4
Soba
Mineral Summary Score
13
Spätzle
5
Soba

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
27%
Spätzle
30%
Soba
Carbohydrates
25%
Spätzle
21%
Soba
Fats
10%
Spätzle
0%
Soba

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spätzle Soba
Rich in minerals ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spätzle Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 59)
Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Soba
Soba contains less Sugars (difference - 0.4g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 105mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.4g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spätzle Soba Opinion
Calories 138 99 Spätzle
Protein 4.54 5.06 Soba
Fats 2.07 0.1 Spätzle
Vitamin C 0 0
Carbs 25.16 21.44 Spätzle
Cholesterol 29 0 Soba
Vitamin D 0 Soba
Iron 0.6 0.48 Spätzle
Calcium 12 4 Spätzle
Potassium 38 35 Spätzle
Magnesium 21 9 Spätzle
Sugars 0.4 Spätzle
Fiber 1.2 Spätzle
Copper 0.098 0.008 Spätzle
Zinc 0.65 0.12 Spätzle
Starch
Phosphorus 76 25 Spätzle
Sodium 165 60 Soba
Vitamin A 21 0 Spätzle
Vitamin E 0.17 Spätzle
Vitamin D 0 Soba
Vitamin B1 0.03 0.094 Soba
Vitamin B2 0.02 0.026 Soba
Vitamin B3 0.4 0.51 Soba
Vitamin B5 0.263 0.235 Spätzle
Vitamin B6 0.046 0.04 Spätzle
Vitamin B12 0.09 0 Spätzle
Vitamin K 0 Spätzle
Folic acid (B9) 0 0
Trans Fat 0.029 Soba
Saturated Fat 0.419 0.019 Soba
Monounsaturated Fat 0.581 0.026 Spätzle
Polyunsaturated fat 0.552 0.031 Spätzle
Tryptophan 0.043 0.072 Soba
Threonine 0.138 0.177 Soba
Isoleucine 0.19 0.195 Soba
Leucine 0.365 0.33 Spätzle
Lysine 0.137 0.214 Soba
Methionine 0.086 0.072 Spätzle
Phenylalanine 0.24 0.217 Spätzle
Valine 0.22 0.249 Soba
Histidine 0.121 0.119 Spätzle
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.