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  6. Spätzle vs. Bran raw

Spätzle vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between spätzle and bran raw

  • The amount of manganese, vitamin B1, phosphorus, iron, fiber, magnesium, selenium, copper, vitamin B5, and zinc in bran raw is higher than in spätzle.
  • Bran raw covers your daily need for manganese, 231% more than spätzle.

These are the specific foods used in this comparison Noodles, egg, cooked, unenriched, with added salt and Oat bran, raw.

Infographic

Spätzle vs Bran 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.
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +1019%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +1389.5%
Contains more IronIron +801.7%
Contains more CopperCopper +311.2%
Contains more ZincZinc +378.5%
Contains more PhosphorusPhosphorus +865.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1687.3%
Contains more SeleniumSelenium +89.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +494.1%
Contains more Vitamin B1Vitamin B1 +3800%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +468.1%
Contains more Vitamin B6Vitamin B6 +258.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +642.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spätzle Bran raw DV% diff.
Manganese 0.315mg 5.63mg 231%
Vitamin B1 0.03mg 1.17mg 95%
Phosphorus 76mg 734mg 94%
Iron 0.6mg 5.41mg 60%
Fiber 1.2g 15.4g 57%
Magnesium 21mg 235mg 51%
Selenium 23.9µg 45.2µg 39%
Copper 0.098mg 0.403mg 34%
Protein 4.54g 17.3g 26%
Vitamin B5 0.263mg 1.494mg 25%
Zinc 0.65mg 3.11mg 22%
Potassium 38mg 566mg 16%
Vitamin B2 0.02mg 0.22mg 15%
Polyunsaturated fat 0.552g 2.766g 15%
Carbs 25.16g 66.22g 14%
Folate 7µg 52µg 11%
Cholesterol 29mg 0mg 10%
Vitamin B6 0.046mg 0.165mg 9%
Fats 2.07g 7.03g 8%
Sodium 165mg 4mg 7%
Vitamin E 0.17mg 1.01mg 6%
Calories 138kcal 246kcal 5%
Calcium 12mg 58mg 5%
Vitamin B12 0.09µg 0µg 4%
Saturated fat 0.419g 1.328g 4%
Monounsaturated fat 0.581g 2.376g 4%
Vitamin B3 0.4mg 0.934mg 3%
Vitamin K 0µg 3.2µg 3%
Vitamin A 6µg 0µg 1%
Choline 25.7mg 32.2mg 1%
Protein per 100 calories 3.3g 7g N/A
Calories per 10 g protein 304kcal 142kcal N/A
Weight per 100 calories 72g 41g N/A
Unsaturated / Saturated Fat ratio 2.7 3.9 N/A
Net carbs 23.96g 50.82g N/A
Sugar 0.4g 1.45g N/A
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.335mg 0%
Threonine 0.138mg 0.502mg 0%
Isoleucine 0.19mg 0.668mg 0%
Leucine 0.365mg 1.374mg 0%
Lysine 0.137mg 0.76mg 0%
Methionine 0.086mg 0.335mg 0%
Phenylalanine 0.24mg 0.908mg 0%
Valine 0.22mg 0.964mg 0%
Histidine 0.121mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +934%
Contains more ProteinProtein +281.1%
Contains more FatsFats +239.6%
Contains more CarbsCarbs +163.2%
Contains more OtherOther +480%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -68.4%
Contains more Mono. FatMonounsaturated fat +309%
Contains more Poly. FatPolyunsaturated fat +401.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.