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Spätzle vs. Cereal — In-Depth Nutrition Comparison

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How are Spätzle and Cereal different?

  • Spätzle is richer in Selenium, while Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Cereal covers your daily need of Vitamin B1 522% more than Spätzle.
  • Spätzle contains 4 times more Selenium than Cereal. Spätzle contains 23.9µg of Selenium, while Cereal contains 6.3µg.
  • Spätzle is lower in Sodium.

Noodles, egg, cooked, unenriched, with added salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.

Infographic

Spätzle vs Cereal 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.
Contains more Calcium +20%
Contains more Magnesium +10.5%
Contains less Sodium -79.2%
Contains more Selenium +279.4%
Contains more Iron +5576.7%
Contains more Potassium +176.3%
Contains more Zinc +1069.2%
Contains more Copper +39.8%
Contains more Manganese +150.8%
Equal in Magnesium - 19
Equal in Phosphorus - 77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +20%
Contains more Magnesium +10.5%
Contains less Sodium -79.2%
Contains more Selenium +279.4%
Contains more Iron +5576.7%
Contains more Potassium +176.3%
Contains more Zinc +1069.2%
Contains more Copper +39.8%
Contains more Manganese +150.8%
Equal in Magnesium - 19
Equal in Phosphorus - 77

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.
:
6
Cereal
Contains more Vitamin E +112.5%
Contains more Vitamin B5 +16.4%
Contains more Vitamin A +13195.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20860%
Contains more Vitamin B2 +19250%
Contains more Vitamin B3 +7305%
Contains more Vitamin B6 +12913%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +112.5%
Contains more Vitamin B5 +16.4%
Contains more Vitamin A +13195.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20860%
Contains more Vitamin B2 +19250%
Contains more Vitamin B3 +7305%
Contains more Vitamin B6 +12913%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +91.7%
Contains more Water +1691.8%
Contains more Protein +33.5%
Contains more Carbs +245.2%
Contains more Other +346%
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Fats +91.7%
Contains more Water +1691.8%
Contains more Protein +33.5%
Contains more Carbs +245.2%
Contains more Other +346%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +184.8%
Contains more Polyunsaturated fat +55.9%
Contains less Saturated Fat -37.9%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains more Monounsaturated Fat +184.8%
Contains more Polyunsaturated fat +55.9%
Contains less Saturated Fat -37.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +233.3%
Contains more Sucrose +24250%
Contains more Glucose +285.7%
Contains more Fructose +∞%
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
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more Maltose +233.3%
Contains more Sucrose +24250%
Contains more Glucose +285.7%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Cereal Opinion
Net carbs 23.96g 85.45g Cereal
Protein 4.54g 6.06g Cereal
Fats 2.07g 1.08g Spätzle
Carbs 25.16g 86.85g Cereal
Calories 138kcal 378kcal Cereal
Fructose 0g 0.26g Cereal
Sugar 0.4g 10.35g Spätzle
Fiber 1.2g 1.4g Cereal
Calcium 12mg 10mg Spätzle
Iron 0.6mg 34.06mg Cereal
Magnesium 21mg 19mg Spätzle
Phosphorus 76mg 77mg Cereal
Potassium 38mg 105mg Cereal
Sodium 165mg 795mg Spätzle
Zinc 0.65mg 7.6mg Cereal
Copper 0.098mg 0.137mg Cereal
Manganese 0.315mg 0.79mg Cereal
Selenium 23.9µg 6.3µg Spätzle
Vitamin A 21IU 2792IU Cereal
Vitamin A RAE 6µg 814µg Cereal
Vitamin E 0.17mg 0.08mg Spätzle
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.03mg 6.288mg Cereal
Vitamin B2 0.02mg 3.87mg Cereal
Vitamin B3 0.4mg 29.62mg Cereal
Vitamin B5 0.263mg 0.226mg Spätzle
Vitamin B6 0.046mg 5.986mg Cereal
Folate 7µg Spätzle
Vitamin B12 0.09µg Spätzle
Tryptophan 0.043mg 0.066mg Cereal
Threonine 0.138mg 0.241mg Cereal
Isoleucine 0.19mg 0.26mg Cereal
Leucine 0.365mg 0.767mg Cereal
Lysine 0.137mg 0.113mg Spätzle
Methionine 0.086mg 0.13mg Cereal
Phenylalanine 0.24mg 0.365mg Cereal
Valine 0.22mg 0.344mg Cereal
Histidine 0.121mg 0.162mg Cereal
Cholesterol 29mg Cereal
Trans Fat 0.029g Cereal
Saturated Fat 0.419g 0.26g Cereal
Monounsaturated Fat 0.581g 0.204g Spätzle
Polyunsaturated fat 0.552g 0.354g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
393%
Cereal
Minerals Daily Need Coverage Score
32%
Spätzle
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 9.95g)
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 630mg)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.159g)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.