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Spätzle vs. Almond butter — In-Depth Nutrition Comparison

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A recap on differences between spätzle and almond butter

  • Spätzle has more selenium; however, almond butter is higher in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, and calcium.
  • Almond butter covers your daily vitamin E needs 160% more than spätzle.
  • Almond butter contains 10 times less selenium than spätzle. Spätzle contains 23.9µg of selenium, while almond butter contains 2.4µg.

Food varieties used in this article are Noodles, egg, cooked, unenriched, with added salt and Nuts, almond butter, plain, without salt added.

Infographic

Spätzle vs Almond butter 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more SeleniumSelenium +895.8%
Contains more MagnesiumMagnesium +1228.6%
Contains more CalciumCalcium +2791.7%
Contains more PotassiumPotassium +1868.4%
Contains more IronIron +481.7%
Contains more CopperCopper +853.1%
Contains more ZincZinc +406.2%
Contains more PhosphorusPhosphorus +568.4%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +576.5%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +14141.2%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B2Vitamin B2 +4595%
Contains more Vitamin B3Vitamin B3 +688.8%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +123.9%
Contains more FolateFolate +657.1%
Contains more CholineCholine +102.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +33.7%
Contains more WaterWater +4029.9%
Contains more ProteinProtein +361.7%
Contains more FatsFats +2581.2%
Contains more OtherOther +516%

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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +5484.3%
Contains more Poly. FatPolyunsaturated fat +2366.1%

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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more GlucoseGlucose +250%
Contains more MaltoseMaltose +328.6%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +10750%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Almond butter DV% diff.
Vitamin E 0.17mg 24.21mg 160%
Copper 0.098mg 0.934mg 93%
Polyunsaturated fat 0.552g 13.613g 87%
Fats 2.07g 55.5g 82%
Monounsaturated fat 0.581g 32.445g 80%
Manganese 0.315mg 2.131mg 79%
Vitamin B2 0.02mg 0.939mg 71%
Phosphorus 76mg 508mg 62%
Magnesium 21mg 279mg 61%
Selenium 23.9µg 2.4µg 39%
Iron 0.6mg 3.49mg 36%
Fiber 1.2g 10.3g 36%
Calcium 12mg 347mg 34%
Protein 4.54g 20.96g 33%
Calories 138kcal 614kcal 24%
Zinc 0.65mg 3.29mg 24%
Potassium 38mg 748mg 21%
Saturated fat 0.419g 4.152g 17%
Vitamin B3 0.4mg 3.155mg 17%
Folate 7µg 53µg 12%
Cholesterol 29mg 0mg 10%
Sodium 165mg 7mg 7%
Choline 25.7mg 52.1mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B6 0.046mg 0.103mg 4%
Carbs 25.16g 18.82g 2%
Vitamin B1 0.03mg 0.041mg 1%
Vitamin B5 0.263mg 0.318mg 1%
Vitamin A 6µg 0µg 1%
Net carbs 23.96g 8.52g N/A
Sugar 0.4g 4.43g N/A
Starch 0.08g 0%
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.159mg 0%
Threonine 0.138mg 0.555mg 0%
Isoleucine 0.19mg 0.813mg 0%
Leucine 0.365mg 1.483mg 0%
Lysine 0.137mg 0.612mg 0%
Methionine 0.086mg 0.122mg 0%
Phenylalanine 0.24mg 1.149mg 0%
Valine 0.22mg 0.937mg 0%
Histidine 0.121mg 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
68%
Almond butter
Minerals Daily Need Coverage Score
32%
Spätzle
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 4.03g)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 3.733g)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $3)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 158mg)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.