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  6. Spätzle vs. Couscous

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.
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +50%
Contains more IronIron +57.9%
Contains more CopperCopper +139%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +245.5%
Contains more ManganeseManganese +275%
Contains more PotassiumPotassium +52.6%
Contains less SodiumSodium -97%
Contains more SeleniumSelenium +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.
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% 1.3% 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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +678.8%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin B6Vitamin B6 +10.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~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
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 ProteinProtein +19.8%
Contains more FatsFats +1193.8%
Contains more OtherOther +92.3%
~equal in Carbs ~23.22g
~equal in Water ~72.57g

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
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated Fat +2540.9%
Contains more Poly. FatPolyunsaturated fat +762.5%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Spätzle Couscous Opinion
Calories 138kcal 112kcal Spätzle
Protein 4.54g 3.79g Spätzle
Fats 2.07g 0.16g Spätzle
Net carbs 23.96g 21.82g Spätzle
Carbs 25.16g 23.22g Spätzle
Cholesterol 29mg 0mg Couscous
Magnesium 21mg 8mg Spätzle
Calcium 12mg 8mg Spätzle
Potassium 38mg 58mg Couscous
Iron 0.6mg 0.38mg Spätzle
Sugar 0.4g 0.1g Couscous
Fiber 1.2g 1.4g Couscous
Copper 0.098mg 0.041mg Spätzle
Zinc 0.65mg 0.26mg Spätzle
Phosphorus 76mg 22mg Spätzle
Sodium 165mg 5mg Couscous
Vitamin A 21IU 0IU Spätzle
Vitamin A 6µg 0µg Spätzle
Vitamin E 0.17mg 0.13mg Spätzle
Manganese 0.315mg 0.084mg Spätzle
Selenium 23.9µg 27.5µg Couscous
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
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 0.1µg Couscous
Folate 7µg 15µg Couscous
Trans Fat 0.029g Couscous
Choline 25.7mg 3.3mg Spätzle
Saturated Fat 0.419g 0.029g Couscous
Monounsaturated Fat 0.581g 0.022g Spätzle
Polyunsaturated fat 0.552g 0.064g Spätzle
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 29mg)
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 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.