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Spätzle vs. Couscous — In-Depth Nutrition Comparison

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How are Spätzle and Couscous different?

  • Spätzle is higher in Manganese, Phosphorus, and Copper, however, Couscous is richer in Selenium.

Noodles, egg, cooked, unenriched, with added salt and Couscous, cooked are the varieties used in this article.

Infographic

Spätzle vs Couscous 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.
Contains more Calcium +50%
Contains more Iron +57.9%
Contains more Magnesium +162.5%
Contains more Phosphorus +245.5%
Contains more Zinc +150%
Contains more Copper +139%
Contains more Manganese +275%
Contains more Potassium +52.6%
Contains less Sodium -97%
Contains more Selenium +15.1%
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% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +50%
Contains more Iron +57.9%
Contains more Magnesium +162.5%
Contains more Phosphorus +245.5%
Contains more Zinc +150%
Contains more Copper +139%
Contains more Manganese +275%
Contains more Potassium +52.6%
Contains less Sodium -97%
Contains more Selenium +15.1%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +10.9%
Contains more Folate +114.3%
Contains more Vitamin K +∞%
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 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +10.9%
Contains more Folate +114.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.8%
Contains more Fats +1193.8%
Contains more Other +92.3%
Equal in Carbs - 23.22
Equal in Water - 72.57
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Protein +19.8%
Contains more Fats +1193.8%
Contains more Other +92.3%
Equal in Carbs - 23.22
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2540.9%
Contains more Polyunsaturated fat +762.5%
Contains less Saturated Fat -93.1%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +2540.9%
Contains more Polyunsaturated fat +762.5%
Contains less Saturated Fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Couscous Opinion
Net carbs 23.96g 21.82g Spätzle
Protein 4.54g 3.79g Spätzle
Fats 2.07g 0.16g Spätzle
Carbs 25.16g 23.22g Spätzle
Calories 138kcal 112kcal Spätzle
Sugar 0.4g 0.1g Couscous
Fiber 1.2g 1.4g Couscous
Calcium 12mg 8mg Spätzle
Iron 0.6mg 0.38mg Spätzle
Magnesium 21mg 8mg Spätzle
Phosphorus 76mg 22mg Spätzle
Potassium 38mg 58mg Couscous
Sodium 165mg 5mg Couscous
Zinc 0.65mg 0.26mg Spätzle
Copper 0.098mg 0.041mg Spätzle
Manganese 0.315mg 0.084mg Spätzle
Selenium 23.9µg 27.5µg Couscous
Vitamin A 21IU 0IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg 0.13mg Spätzle
Vitamin B1 0.03mg 0.063mg Couscous
Vitamin B2 0.02mg 0.027mg Couscous
Vitamin B3 0.4mg 0.983mg Couscous
Vitamin B5 0.263mg 0.371mg Couscous
Vitamin B6 0.046mg 0.051mg Couscous
Folate 7µg 15µg Couscous
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 0.1µg Couscous
Tryptophan 0.043mg 0.049mg Couscous
Threonine 0.138mg 0.1mg Spätzle
Isoleucine 0.19mg 0.147mg Spätzle
Leucine 0.365mg 0.259mg Spätzle
Lysine 0.137mg 0.073mg Spätzle
Methionine 0.086mg 0.059mg Spätzle
Phenylalanine 0.24mg 0.184mg Spätzle
Valine 0.22mg 0.162mg Spätzle
Histidine 0.121mg 0.077mg Spätzle
Cholesterol 29mg 0mg Couscous
Trans Fat 0.029g Couscous
Saturated Fat 0.419g 0.029g Couscous
Monounsaturated Fat 0.581g 0.022g Spätzle
Polyunsaturated fat 0.552g 0.064g Spätzle

Which food is preferable for your diet?

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

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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
7%
Couscous
Minerals Daily Need Coverage Score
32%
Spätzle
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 65)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.3)
Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 160mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.39g)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.