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  6. Spätzle vs. Egg white

Spätzle vs. Egg white — In-Depth Nutrition Comparison

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The main differences between Spätzle and Egg white

  • Spätzle has more Manganese, Phosphorus, Copper, Selenium, Iron, and Zinc, however, Egg white has more Vitamin B2.
  • Daily need coverage for Vitamin B2 from Egg white is 32% higher.

Food types used in this article are Noodles, egg, cooked, unenriched, with added salt and Egg, white, raw, fresh.

Infographic

Spätzle vs Egg white 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.
Spätzle
Spätzle
9
:
1
Egg white
Egg white
Contains more Calcium +71.4%
Contains more Iron +650%
Contains more Magnesium +90.9%
Contains more Phosphorus +406.7%
Contains more Zinc +2066.7%
Contains more Copper +326.1%
Contains more Manganese +2763.6%
Contains more Selenium +19.5%
Contains more Potassium +328.9%
Equal in Sodium - 166
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +71.4%
Contains more Iron +650%
Contains more Magnesium +90.9%
Contains more Phosphorus +406.7%
Contains more Zinc +2066.7%
Contains more Copper +326.1%
Contains more Manganese +2763.6%
Contains more Selenium +19.5%
Contains more Potassium +328.9%
Equal in Sodium - 166

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.
Spätzle
Spätzle
7
:
2
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +281%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +820%
Contains more Folate +75%
Contains more Vitamin B2 +2095%
Equal in Vitamin B12 - 0.09
Spätzle
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%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +281%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +820%
Contains more Folate +75%
Contains more Vitamin B2 +2095%
Equal in Vitamin B12 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
2
:
3
Egg white
Egg white
Contains more Fats +1117.6%
Contains more Carbs +3346.6%
Contains more Protein +140.1%
Contains more Water +29.3%
Contains more Other +26%
Spätzle
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +1117.6%
Contains more Carbs +3346.6%
Contains more Protein +140.1%
Contains more Water +29.3%
Contains more Other +26%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spätzle
Spätzle
1
:
5
Egg white
Egg white
Contains more Maltose +328.6%
Contains more Sucrose +75%
Contains more Glucose +385.7%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Spätzle
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
Egg white
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more Maltose +328.6%
Contains more Sucrose +75%
Contains more Glucose +385.7%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Egg white Opinion
Net carbs 23.96g 0.73g Spätzle
Protein 4.54g 10.9g Egg white
Fats 2.07g 0.17g Spätzle
Carbs 25.16g 0.73g Spätzle
Calories 138kcal 52kcal Spätzle
Fructose 0g 0.07g Egg white
Sugar 0.4g 0.71g Spätzle
Fiber 1.2g 0g Spätzle
Calcium 12mg 7mg Spätzle
Iron 0.6mg 0.08mg Spätzle
Magnesium 21mg 11mg Spätzle
Phosphorus 76mg 15mg Spätzle
Potassium 38mg 163mg Egg white
Sodium 165mg 166mg Spätzle
Zinc 0.65mg 0.03mg Spätzle
Copper 0.098mg 0.023mg Spätzle
Manganese 0.315mg 0.011mg Spätzle
Selenium 23.9µg 20µg Spätzle
Vitamin A 21IU 0IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg 0mg Spätzle
Vitamin B1 0.03mg 0.004mg Spätzle
Vitamin B2 0.02mg 0.439mg Egg white
Vitamin B3 0.4mg 0.105mg Spätzle
Vitamin B5 0.263mg 0.19mg Spätzle
Vitamin B6 0.046mg 0.005mg Spätzle
Folate 7µg 4µg Spätzle
Vitamin B12 0.09µg 0.09µg
Tryptophan 0.043mg 0.125mg Egg white
Threonine 0.138mg 0.449mg Egg white
Isoleucine 0.19mg 0.661mg Egg white
Leucine 0.365mg 1.016mg Egg white
Lysine 0.137mg 0.806mg Egg white
Methionine 0.086mg 0.399mg Egg white
Phenylalanine 0.24mg 0.686mg Egg white
Valine 0.22mg 0.809mg Egg white
Histidine 0.121mg 0.29mg Egg white
Cholesterol 29mg 0mg Egg white
Trans Fat 0.029g Egg white
Saturated Fat 0.419g 0g Egg white
Monounsaturated Fat 0.581g 0g Spätzle
Polyunsaturated fat 0.552g 0g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Egg white
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
11%
Egg white
Minerals Daily Need Coverage Score
32%
Spätzle
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1)
Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is richer in vitamins?
Spätzle
Spätzle is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.419g)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.