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  6. Spätzle vs. Marinara sauce

Spätzle vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the main differences between spätzle and marinara sauce?

  • Spätzle is richer in selenium, manganese, and phosphorus, yet marinara sauce is richer in vitamin B3, vitamin E, vitamin A, vitamin K, vitamin B6, and potassium.
  • Spätzle's daily need coverage for selenium is 41% higher.
  • Spätzle has 15 times more cholesterol than marinara sauce. Spätzle has 29mg of cholesterol, while marinara sauce has 2mg.

We used Noodles, egg, cooked, unenriched, with added salt and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this comparison.

Infographic

Spätzle vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +16.7%
Contains more CopperCopper +21%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +123.5%
Contains more ManganeseManganese +129.9%
Contains more SeleniumSelenium +2072.7%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +739.5%
Contains more IronIron +30%
Contains less SodiumSodium -81.8%

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.
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +87.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +1311.8%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +879.3%
Contains more Vitamin B6Vitamin B6 +276.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spätzle Marinara sauce DV% diff.
Selenium 23.9µg 1.1µg 41%
Vitamin B3 0.4mg 3.917mg 22%
Vitamin E 0.17mg 2.4mg 15%
Vitamin K 0µg 13.9µg 12%
Vitamin B6 0.046mg 0.173mg 10%
Cholesterol 29mg 2mg 9%
Potassium 38mg 319mg 8%
Manganese 0.315mg 0.137mg 8%
Phosphorus 76mg 34mg 6%
Carbs 25.16g 8.06g 6%
Protein 4.54g 1.41g 6%
Sodium 165mg 30mg 6%
Vitamin B5 0.263mg 5%
Calories 138kcal 51kcal 4%
Vitamin B12 0.09µg 0µg 4%
Zinc 0.65mg 0.2mg 4%
Vitamin A 6µg 33µg 3%
Vitamin B2 0.02mg 0.061mg 3%
Fiber 1.2g 1.8g 2%
Folate 7µg 13µg 2%
Iron 0.6mg 0.78mg 2%
Calcium 12mg 27mg 2%
Choline 25.7mg 13.7mg 2%
Vitamin C 0mg 2mg 2%
Copper 0.098mg 0.081mg 2%
Saturated fat 0.419g 0.17g 1%
Monounsaturated fat 0.581g 0.377g 1%
Vitamin B1 0.03mg 0.024mg 1%
Magnesium 21mg 18mg 1%
Fats 2.07g 1.48g 1%
Net carbs 23.96g 6.26g N/A
Sugar 0.4g 5.5g N/A
Trans fat 0.029g N/A
Polyunsaturated fat 0.552g 0.508g 0%
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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +222%
Contains more FatsFats +39.9%
Contains more CarbsCarbs +212.2%
Contains more WaterWater +29%
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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +54.1%
Contains less Sat. FatSaturated fat -59.4%
~equal in Polyunsaturated fat ~0.508g

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.