Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Spätzle
  5. Compare
  6. Spätzle vs. Graham cracker

Spätzle vs. Graham cracker — In-Depth Nutrition Comparison

Compare

Summary of differences between Spätzle and Graham cracker

  • Spätzle has more Selenium, while Graham cracker has more Iron, Manganese, Vitamin B3, Vitamin B2, Folate, Vitamin B1, Phosphorus, and Vitamin K.
  • Graham cracker covers your daily need of Iron 40% more than Spätzle.
  • Spätzle contains 4 times more Selenium than Graham cracker. While Spätzle contains 23.9µg of Selenium, Graham cracker contains only 6.3µg.
  • The amount of Sodium in Spätzle is lower.

These are the specific foods used in this comparison Noodles, egg, cooked, unenriched, with added salt and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Spätzle vs Graham cracker 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
2
:
8
Graham cracker
Graham cracker
Contains less Sodium -64.1%
Contains more Selenium +279.4%
Contains more Calcium +541.7%
Contains more Iron +530%
Contains more Magnesium +90.5%
Contains more Phosphorus +143.4%
Contains more Potassium +347.4%
Contains more Zinc +47.7%
Contains more Copper +73.5%
Contains more Manganese +223.5%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains less Sodium -64.1%
Contains more Selenium +279.4%
Contains more Calcium +541.7%
Contains more Iron +530%
Contains more Magnesium +90.5%
Contains more Phosphorus +143.4%
Contains more Potassium +347.4%
Contains more Zinc +47.7%
Contains more Copper +73.5%
Contains more Manganese +223.5%

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.
Spätzle
Spätzle
2
:
9
Graham cracker
Graham cracker
Contains more Vitamin A +950%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +788.2%
Contains more Vitamin B1 +783.3%
Contains more Vitamin B2 +1485%
Contains more Vitamin B3 +1009.8%
Contains more Vitamin B5 +59.7%
Contains more Vitamin B6 +239.1%
Contains more Folate +1200%
Contains more Vitamin K +∞%
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%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +950%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +788.2%
Contains more Vitamin B1 +783.3%
Contains more Vitamin B2 +1485%
Contains more Vitamin B3 +1009.8%
Contains more Vitamin B5 +59.7%
Contains more Vitamin B6 +239.1%
Contains more Folate +1200%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
1
:
4
Graham cracker
Graham cracker
Contains more Water +1897.9%
Contains more Protein +47.4%
Contains more Fats +412.1%
Contains more Carbs +208.7%
Contains more Other +232%
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
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more Water +1897.9%
Contains more Protein +47.4%
Contains more Fats +412.1%
Contains more Carbs +208.7%
Contains more Other +232%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spätzle
Spätzle
1
:
2
Graham cracker
Graham cracker
Contains less Saturated Fat -74.3%
Contains more Monounsaturated Fat +331.8%
Contains more Polyunsaturated fat +876.1%
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -74.3%
Contains more Monounsaturated Fat +331.8%
Contains more Polyunsaturated fat +876.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spätzle
Spätzle
1
:
4
Graham cracker
Graham cracker
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +56950%
Contains more Glucose +1385.7%
Contains more Fructose +∞%
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
Graham cracker
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +56950%
Contains more Glucose +1385.7%
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 Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spätzle Graham cracker Opinion
Net carbs 23.96g 74.26g Graham cracker
Protein 4.54g 6.69g Graham cracker
Fats 2.07g 10.6g Graham cracker
Carbs 25.16g 77.66g Graham cracker
Calories 138kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0g 0.99g Graham cracker
Sugar 0.4g 24.85g Spätzle
Fiber 1.2g 3.4g Graham cracker
Calcium 12mg 77mg Graham cracker
Iron 0.6mg 3.78mg Graham cracker
Magnesium 21mg 40mg Graham cracker
Phosphorus 76mg 185mg Graham cracker
Potassium 38mg 170mg Graham cracker
Sodium 165mg 459mg Spätzle
Zinc 0.65mg 0.96mg Graham cracker
Copper 0.098mg 0.17mg Graham cracker
Manganese 0.315mg 1.019mg Graham cracker
Selenium 23.9µg 6.3µg Spätzle
Vitamin A 21IU 2IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg 1.51mg Graham cracker
Vitamin B1 0.03mg 0.265mg Graham cracker
Vitamin B2 0.02mg 0.317mg Graham cracker
Vitamin B3 0.4mg 4.439mg Graham cracker
Vitamin B5 0.263mg 0.42mg Graham cracker
Vitamin B6 0.046mg 0.156mg Graham cracker
Folate 7µg 91µg Graham cracker
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 14.3µg Graham cracker
Tryptophan 0.043mg Spätzle
Threonine 0.138mg Spätzle
Isoleucine 0.19mg Spätzle
Leucine 0.365mg Spätzle
Lysine 0.137mg Spätzle
Methionine 0.086mg Spätzle
Phenylalanine 0.24mg Spätzle
Valine 0.22mg Spätzle
Histidine 0.121mg Spätzle
Cholesterol 29mg 0mg Graham cracker
Trans Fat 0.029g 0.055g Spätzle
Saturated Fat 0.419g 1.633g Spätzle
Monounsaturated Fat 0.581g 2.509g Graham cracker
Polyunsaturated fat 0.552g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

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

People also compare

Spätzle
Spätzle vs Taco
Taco
Spätzle
Spätzle vs Taco salad
Taco salad
Spätzle
Spätzle vs Nachos
Nachos
Graham cracker
Graham cracker vs Cookie dough
Cookie dough
Graham cracker
Graham cracker vs Shortbread
Shortbread
Graham cracker
Graham cracker vs Puff pastry
Puff pastry

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
35%
Graham cracker
Minerals Daily Need Coverage Score
32%
Spätzle
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 24.45g)
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 1.214g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.