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  6. Spätzle vs. Lentil

Spätzle vs. Lentil — In-Depth Nutrition Comparison

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Significant differences between Spätzle and Lentil

  • Spätzle is richer in Selenium, while Lentil is higher in Folate, Iron, Fiber, Copper, Phosphorus, Vitamin B1, Vitamin B6, and Potassium.
  • Lentil covers your daily Folate needs 44% more than Spätzle.

Specific food types used in this comparison are Noodles, egg, cooked, unenriched, with added salt and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Spätzle vs Lentil 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
1
:
9
Lentil
Lentil
Contains more Selenium +753.6%
Contains more Calcium +58.3%
Contains more Iron +455%
Contains more Magnesium +71.4%
Contains more Phosphorus +136.8%
Contains more Potassium +871.1%
Contains less Sodium -98.8%
Contains more Zinc +95.4%
Contains more Copper +156.1%
Contains more Manganese +56.8%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Selenium +753.6%
Contains more Calcium +58.3%
Contains more Iron +455%
Contains more Magnesium +71.4%
Contains more Phosphorus +136.8%
Contains more Potassium +871.1%
Contains less Sodium -98.8%
Contains more Zinc +95.4%
Contains more Copper +156.1%
Contains more Manganese +56.8%

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
3
:
9
Lentil
Lentil
Contains more Vitamin A +162.5%
Contains more Vitamin E +54.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +463.3%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +165%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +287%
Contains more Folate +2485.7%
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%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +162.5%
Contains more Vitamin E +54.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +463.3%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +165%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +287%
Contains more Folate +2485.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
2
:
3
Lentil
Lentil
Contains more Fats +444.7%
Contains more Carbs +25%
Contains more Protein +98.7%
Contains more Other +66%
Equal in Water - 69.64
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
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Fats +444.7%
Contains more Carbs +25%
Contains more Protein +98.7%
Contains more Other +66%
Equal in Water - 69.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spätzle
Spätzle
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +807.8%
Contains more Polyunsaturated fat +215.4%
Contains less Saturated Fat -87.4%
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +807.8%
Contains more Polyunsaturated fat +215.4%
Contains less Saturated Fat -87.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Lentil Opinion
Net carbs 23.96g 12.23g Spätzle
Protein 4.54g 9.02g Lentil
Fats 2.07g 0.38g Spätzle
Carbs 25.16g 20.13g Spätzle
Calories 138kcal 116kcal Spätzle
Sugar 0.4g 1.8g Spätzle
Fiber 1.2g 7.9g Lentil
Calcium 12mg 19mg Lentil
Iron 0.6mg 3.33mg Lentil
Magnesium 21mg 36mg Lentil
Phosphorus 76mg 180mg Lentil
Potassium 38mg 369mg Lentil
Sodium 165mg 2mg Lentil
Zinc 0.65mg 1.27mg Lentil
Copper 0.098mg 0.251mg Lentil
Manganese 0.315mg 0.494mg Lentil
Selenium 23.9µg 2.8µg Spätzle
Vitamin A 21IU 8IU Spätzle
Vitamin A RAE 6µg 0µg Spätzle
Vitamin E 0.17mg 0.11mg Spätzle
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.03mg 0.169mg Lentil
Vitamin B2 0.02mg 0.073mg Lentil
Vitamin B3 0.4mg 1.06mg Lentil
Vitamin B5 0.263mg 0.638mg Lentil
Vitamin B6 0.046mg 0.178mg Lentil
Folate 7µg 181µg Lentil
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 1.7µg Lentil
Tryptophan 0.043mg 0.081mg Lentil
Threonine 0.138mg 0.323mg Lentil
Isoleucine 0.19mg 0.39mg Lentil
Leucine 0.365mg 0.654mg Lentil
Lysine 0.137mg 0.63mg Lentil
Methionine 0.086mg 0.077mg Spätzle
Phenylalanine 0.24mg 0.445mg Lentil
Valine 0.22mg 0.448mg Lentil
Histidine 0.121mg 0.254mg Lentil
Cholesterol 29mg 0mg Lentil
Trans Fat 0.029g 0g Lentil
Saturated Fat 0.419g 0.053g Lentil
Monounsaturated Fat 0.581g 0.064g Spätzle
Polyunsaturated fat 0.552g 0.175g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Lentil
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
26%
Lentil
Minerals Daily Need Coverage Score
32%
Spätzle
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.4g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 29)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 163mg)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.366g)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil 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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.