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  6. Spätzle vs. Mustard Greens Raw

Spätzle vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between Spätzle and Mustard Greens Raw

  • Spätzle is richer in Selenium, while Mustard Greens Raw are higher in Vitamin K, Vitamin C, Vitamin A RAE, Iron, Vitamin E , Vitamin B6, Calcium, and Potassium.
  • Mustard Greens Raw covers your daily Vitamin K needs 215% more than Spätzle.

Specific food types used in this comparison are Noodles, egg, cooked, unenriched, with added salt and Mustard greens, raw.

Infographic

Spätzle vs Mustard Greens Raw 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
4
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Phosphorus +31%
Contains more Zinc +160%
Contains more Selenium +2555.6%
Contains more Calcium +858.3%
Contains more Iron +173.3%
Contains more Magnesium +52.4%
Contains more Potassium +910.5%
Contains less Sodium -87.9%
Contains more Copper +68.4%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Phosphorus +31%
Contains more Zinc +160%
Contains more Selenium +2555.6%
Contains more Calcium +858.3%
Contains more Iron +173.3%
Contains more Magnesium +52.4%
Contains more Potassium +910.5%
Contains less Sodium -87.9%
Contains more Copper +68.4%

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
2
:
10
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B5 +25.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +14300%
Contains more Vitamin E +1082.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +291.3%
Contains more Folate +71.4%
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%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +14300%
Contains more Vitamin E +1082.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +291.3%
Contains more Folate +71.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +58.7%
Contains more Fats +392.9%
Contains more Carbs +438.8%
Contains more Water +33.9%
Contains more Other +170%
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
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +58.7%
Contains more Fats +392.9%
Contains more Carbs +438.8%
Contains more Water +33.9%
Contains more Other +170%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spätzle
Spätzle
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +531.5%
Contains more Polyunsaturated fat +1352.6%
Contains less Saturated Fat -97.6%
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +531.5%
Contains more Polyunsaturated fat +1352.6%
Contains less Saturated Fat -97.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spätzle Mustard Greens Raw
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spätzle Mustard Greens Raw Opinion
Net carbs 23.96g 1.47g Spätzle
Protein 4.54g 2.86g Spätzle
Fats 2.07g 0.42g Spätzle
Carbs 25.16g 4.67g Spätzle
Calories 138kcal 27kcal Spätzle
Sugar 0.4g 1.32g Spätzle
Fiber 1.2g 3.2g Mustard Greens Raw
Calcium 12mg 115mg Mustard Greens Raw
Iron 0.6mg 1.64mg Mustard Greens Raw
Magnesium 21mg 32mg Mustard Greens Raw
Phosphorus 76mg 58mg Spätzle
Potassium 38mg 384mg Mustard Greens Raw
Sodium 165mg 20mg Mustard Greens Raw
Zinc 0.65mg 0.25mg Spätzle
Copper 0.098mg 0.165mg Mustard Greens Raw
Manganese 0.315mg Spätzle
Selenium 23.9µg 0.9µg Spätzle
Vitamin A 21IU 3024IU Mustard Greens Raw
Vitamin A RAE 6µg 151µg Mustard Greens Raw
Vitamin E 0.17mg 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.03mg 0.08mg Mustard Greens Raw
Vitamin B2 0.02mg 0.11mg Mustard Greens Raw
Vitamin B3 0.4mg 0.8mg Mustard Greens Raw
Vitamin B5 0.263mg 0.21mg Spätzle
Vitamin B6 0.046mg 0.18mg Mustard Greens Raw
Folate 7µg 12µg Mustard Greens Raw
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 257.5µg Mustard Greens Raw
Tryptophan 0.043mg Spätzle
Threonine 0.138mg Spätzle
Isoleucine 0.19mg Spätzle
Leucine 0.365mg Spätzle
Lysine 0.137mg Spätzle
Methionine 0.086mg Spätzle
Phenylalanine 0.24mg Spätzle
Valine 0.22mg Spätzle
Histidine 0.121mg Spätzle
Cholesterol 29mg 0mg Mustard Greens Raw
Trans Fat 0.029g 0g Mustard Greens Raw
Saturated Fat 0.419g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.581g 0.092g Spätzle
Polyunsaturated fat 0.552g 0.038g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
32%
Spätzle
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.92g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 32)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 145mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.409g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is richer in minerals?
?
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.