Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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 for 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.
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains less SodiumSodium -64.1%
Contains more SeleniumSelenium +279.4%
Contains more MagnesiumMagnesium +90.5%
Contains more CalciumCalcium +541.7%
Contains more PotassiumPotassium +347.4%
Contains more IronIron +530%
Contains more CopperCopper +73.5%
Contains more ZincZinc +47.7%
Contains more PhosphorusPhosphorus +143.4%
Contains more ManganeseManganese +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.
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% 2% 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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +335.6%
Contains more Vitamin EVitamin E +788.2%
Contains more Vitamin B1Vitamin B1 +783.3%
Contains more Vitamin B2Vitamin B2 +1485%
Contains more Vitamin B3Vitamin B3 +1009.8%
Contains more Vitamin B5Vitamin B5 +59.7%
Contains more Vitamin B6Vitamin B6 +239.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1200%
~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
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 WaterWater +1897.9%
Contains more ProteinProtein +47.4%
Contains more FatsFats +412.1%
Contains more CarbsCarbs +208.7%
Contains more OtherOther +232%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Mono. FatMonounsaturated fat +331.8%
Contains more Poly. FatPolyunsaturated fat +876.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +56950%
Contains more GlucoseGlucose +1385.7%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 DV% diff.
Iron 0.6mg 3.78mg 40%
Polyunsaturated fat 0.552g 5.388g 32%
Selenium 23.9µg 6.3µg 32%
Manganese 0.315mg 1.019mg 31%
Vitamin B3 0.4mg 4.439mg 25%
Vitamin B2 0.02mg 0.317mg 23%
Folate 7µg 91µg 21%
Vitamin B1 0.03mg 0.265mg 20%
Starch 46.56g 19%
Carbs 25.16g 77.66g 18%
Phosphorus 76mg 185mg 16%
Calories 138kcal 430kcal 15%
Sodium 165mg 459mg 13%
Fats 2.07g 10.6g 13%
Vitamin K 0µg 14.3µg 12%
Cholesterol 29mg 0mg 10%
Fiber 1.2g 3.4g 9%
Vitamin E 0.17mg 1.51mg 9%
Copper 0.098mg 0.17mg 8%
Vitamin B6 0.046mg 0.156mg 8%
Calcium 12mg 77mg 7%
Saturated fat 0.419g 1.633g 6%
Monounsaturated fat 0.581g 2.509g 5%
Magnesium 21mg 40mg 5%
Choline 25.7mg 5.9mg 4%
Potassium 38mg 170mg 4%
Protein 4.54g 6.69g 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.263mg 0.42mg 3%
Zinc 0.65mg 0.96mg 3%
Fructose 0g 0.99g 1%
Vitamin A 6µg 0µg 1%
Net carbs 23.96g 74.26g N/A
Sugar 0.4g 24.85g N/A
Trans fat 0.029g 0.055g N/A
Tryptophan 0.043mg 0%
Threonine 0.138mg 0%
Isoleucine 0.19mg 0%
Leucine 0.365mg 0%
Lysine 0.137mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.24mg 0%
Valine 0.22mg 0%
Histidine 0.121mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
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.