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  6. Spätzle vs. Monterey Jack

Spätzle vs. Monterey Jack — In-Depth Nutrition Comparison

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A recap on differences between spätzle and monterey Jack

  • Spätzle has more selenium; however, monterey Jack is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A.
  • Monterey Jack covers your daily saturated fat needs 93% more than spätzle.
  • Monterey Jack contains 2 times less selenium than spätzle. Spätzle contains 23.9µg of selenium, while monterey Jack contains 14.5µg.
  • Spätzle has less cholesterol.

Food varieties used in this article are Noodles, egg, cooked, unenriched, with added salt and Cheese, monterey.

Infographic

Spätzle vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more CopperCopper +206.3%
Contains less SodiumSodium -72.5%
Contains more ManganeseManganese +2763.6%
Contains more SeleniumSelenium +64.8%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +6116.7%
Contains more PotassiumPotassium +113.2%
Contains more IronIron +20%
Contains more ZincZinc +361.5%
Contains more PhosphorusPhosphorus +484.2%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more CholineCholine +66.9%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin B2Vitamin B2 +1850%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more Vitamin B12Vitamin B12 +822.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +157.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Spätzle Monterey Jack DV% diff.
Saturated fat 0.419g 19.066g 85%
Calcium 12mg 746mg 73%
Phosphorus 76mg 444mg 53%
Fats 2.07g 30.28g 43%
Protein 4.54g 24.48g 40%
Vitamin B12 0.09µg 0.83µg 31%
Vitamin B2 0.02mg 0.39mg 28%
Vitamin A 6µg 198µg 21%
Zinc 0.65mg 3mg 21%
Cholesterol 29mg 89mg 20%
Monounsaturated fat 0.581g 8.751g 20%
Sodium 165mg 600mg 19%
Selenium 23.9µg 14.5µg 17%
Manganese 0.315mg 0.011mg 13%
Calories 138kcal 373kcal 12%
Carbs 25.16g 0.68g 8%
Copper 0.098mg 0.032mg 7%
Fiber 1.2g 0g 5%
Folate 7µg 18µg 3%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Vitamin B6 0.046mg 0.079mg 3%
Choline 25.7mg 15.4mg 2%
Iron 0.6mg 0.72mg 2%
Polyunsaturated fat 0.552g 0.899g 2%
Vitamin B3 0.4mg 0.093mg 2%
Vitamin K 0µg 2.5µg 2%
Vitamin B1 0.03mg 0.015mg 1%
Vitamin B5 0.263mg 0.21mg 1%
Vitamin E 0.17mg 0.26mg 1%
Potassium 38mg 81mg 1%
Magnesium 21mg 27mg 1%
Net carbs 23.96g 0.68g N/A
Sugar 0.4g 0.5g N/A
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.315mg 0%
Threonine 0.138mg 0.871mg 0%
Isoleucine 0.19mg 1.519mg 0%
Leucine 0.365mg 2.344mg 0%
Lysine 0.137mg 2.037mg 0%
Methionine 0.086mg 0.641mg 0%
Phenylalanine 0.24mg 1.289mg 0%
Valine 0.22mg 1.635mg 0%
Histidine 0.121mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +3600%
Contains more WaterWater +65.2%
Contains more ProteinProtein +439.2%
Contains more FatsFats +1362.8%
Contains more OtherOther +610%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +1406.2%
Contains more Poly. FatPolyunsaturated fat +62.9%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.