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Spätzle vs. Groat — In-Depth Nutrition Comparison

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How are Spätzle and Groat different?

  • Spätzle is richer in Selenium, while Groat is higher in Copper, Magnesium, Manganese, Vitamin B3, Phosphorus, Fiber, Vitamin B2, Iron, and Vitamin B5.
  • Groat covers your daily need of Copper 111% more than Spätzle.
  • Spätzle contains 3 times more Selenium than Groat. Spätzle contains 23.9µg of Selenium, while Groat contains 8.3µg.

Noodles, egg, cooked, unenriched, with added salt and Buckwheat types were used in this article.

Infographic

Spätzle vs Groat 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.
:
9
Groat
Contains more Selenium +188%
Contains more Calcium +50%
Contains more Iron +266.7%
Contains more Magnesium +1000%
Contains more Phosphorus +356.6%
Contains more Potassium +1110.5%
Contains less Sodium -99.4%
Contains more Zinc +269.2%
Contains more Copper +1022.4%
Contains more Manganese +312.7%
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 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Selenium +188%
Contains more Calcium +50%
Contains more Iron +266.7%
Contains more Magnesium +1000%
Contains more Phosphorus +356.6%
Contains more Potassium +1110.5%
Contains less Sodium -99.4%
Contains more Zinc +269.2%
Contains more Copper +1022.4%
Contains more Manganese +312.7%

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.
:
7
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +236.7%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +368.8%
Contains more Vitamin B6 +356.5%
Contains more Folate +328.6%
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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +236.7%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +368.8%
Contains more Vitamin B6 +356.5%
Contains more Folate +328.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Groat
Contains more Water +594.7%
Contains more Protein +191.9%
Contains more Fats +64.3%
Contains more Carbs +184.2%
Contains more Other +320%
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Water +594.7%
Contains more Protein +191.9%
Contains more Fats +64.3%
Contains more Carbs +184.2%
Contains more Other +320%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Groat
Contains less Saturated Fat -43.5%
Contains more Monounsaturated Fat +79%
Contains more Polyunsaturated fat +88.2%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -43.5%
Contains more Monounsaturated Fat +79%
Contains more Polyunsaturated fat +88.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Groat Opinion
Net carbs 23.96g 61.5g Groat
Protein 4.54g 13.25g Groat
Fats 2.07g 3.4g Groat
Carbs 25.16g 71.5g Groat
Calories 138kcal 343kcal Groat
Sugar 0.4g Groat
Fiber 1.2g 10g Groat
Calcium 12mg 18mg Groat
Iron 0.6mg 2.2mg Groat
Magnesium 21mg 231mg Groat
Phosphorus 76mg 347mg Groat
Potassium 38mg 460mg Groat
Sodium 165mg 1mg Groat
Zinc 0.65mg 2.4mg Groat
Copper 0.098mg 1.1mg Groat
Manganese 0.315mg 1.3mg Groat
Selenium 23.9µg 8.3µg Spätzle
Vitamin A 21IU 0IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg Spätzle
Vitamin B1 0.03mg 0.101mg Groat
Vitamin B2 0.02mg 0.425mg Groat
Vitamin B3 0.4mg 7.02mg Groat
Vitamin B5 0.263mg 1.233mg Groat
Vitamin B6 0.046mg 0.21mg Groat
Folate 7µg 30µg Groat
Vitamin B12 0.09µg 0µg Spätzle
Tryptophan 0.043mg 0.192mg Groat
Threonine 0.138mg 0.506mg Groat
Isoleucine 0.19mg 0.498mg Groat
Leucine 0.365mg 0.832mg Groat
Lysine 0.137mg 0.672mg Groat
Methionine 0.086mg 0.172mg Groat
Phenylalanine 0.24mg 0.52mg Groat
Valine 0.22mg 0.678mg Groat
Histidine 0.121mg 0.309mg Groat
Cholesterol 29mg 0mg Groat
Trans Fat 0.029g Groat
Saturated Fat 0.419g 0.741g Spätzle
Monounsaturated Fat 0.581g 1.04g Groat
Polyunsaturated fat 0.552g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Groat
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
33%
Groat
Minerals Daily Need Coverage Score
32%
Spätzle
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.322g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 54)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.