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  6. Spätzle vs. Oatmeal

Spätzle vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between Spätzle and Oatmeal

  • Spätzle has more Selenium, while Oatmeal has more Iron, Vitamin B1, Vitamin B6, Vitamin B3, Vitamin B2, Vitamin A RAE, Manganese, and Folate.
  • Oatmeal covers your daily need of Iron 67% more than Spätzle.

These are the specific foods used in this comparison Noodles, egg, cooked, unenriched, with added salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Spätzle vs Oatmeal 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
3
:
7
Oatmeal
Oatmeal
Contains more Copper +48.5%
Contains more Selenium +378%
Contains more Calcium +566.7%
Contains more Iron +893.3%
Contains more Magnesium +23.8%
Contains more Potassium +60.5%
Contains less Sodium -70.3%
Contains more Manganese +77.1%
Equal in Phosphorus - 77
Equal in Zinc - 0.62
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Copper +48.5%
Contains more Selenium +378%
Contains more Calcium +566.7%
Contains more Iron +893.3%
Contains more Magnesium +23.8%
Contains more Potassium +60.5%
Contains less Sodium -70.3%
Contains more Manganese +77.1%
Equal in Phosphorus - 77
Equal in Zinc - 0.62

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
:
9
Oatmeal
Oatmeal
Contains more Vitamin E +142.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1961.9%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +656.3%
Contains more Vitamin B5 +20.5%
Contains more Vitamin B6 +530.4%
Contains more Folate +528.6%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +142.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1961.9%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +656.3%
Contains more Vitamin B5 +20.5%
Contains more Vitamin B6 +530.4%
Contains more Folate +528.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
3
:
2
Oatmeal
Oatmeal
Contains more Protein +91.6%
Contains more Fats +52.2%
Contains more Carbs +115.6%
Contains more Water +24.1%
Contains more Other +14%
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +91.6%
Contains more Fats +52.2%
Contains more Carbs +115.6%
Contains more Water +24.1%
Contains more Other +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spätzle
Spätzle
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +48.6%
Contains more Polyunsaturated fat +29.6%
Contains less Saturated Fat -46.1%
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +48.6%
Contains more Polyunsaturated fat +29.6%
Contains less Saturated Fat -46.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spätzle
Spätzle
2
:
3
Oatmeal
Oatmeal
Contains more Glucose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +625%
Contains more Galactose +∞%
Spätzle
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Glucose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +625%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Oatmeal Opinion
Net carbs 23.96g 9.97g Spätzle
Protein 4.54g 2.37g Spätzle
Fats 2.07g 1.36g Spätzle
Carbs 25.16g 11.67g Spätzle
Calories 138kcal 68kcal Spätzle
Starch 10.37g Oatmeal
Sugar 0.4g 0.46g Spätzle
Fiber 1.2g 1.7g Oatmeal
Calcium 12mg 80mg Oatmeal
Iron 0.6mg 5.96mg Oatmeal
Magnesium 21mg 26mg Oatmeal
Phosphorus 76mg 77mg Oatmeal
Potassium 38mg 61mg Oatmeal
Sodium 165mg 49mg Oatmeal
Zinc 0.65mg 0.62mg Spätzle
Copper 0.098mg 0.066mg Spätzle
Manganese 0.315mg 0.558mg Oatmeal
Selenium 23.9µg 5µg Spätzle
Vitamin A 21IU 433IU Oatmeal
Vitamin A RAE 6µg 130µg Oatmeal
Vitamin E 0.17mg 0.07mg Spätzle
Vitamin B1 0.03mg 0.26mg Oatmeal
Vitamin B2 0.02mg 0.215mg Oatmeal
Vitamin B3 0.4mg 3.025mg Oatmeal
Vitamin B5 0.263mg 0.317mg Oatmeal
Vitamin B6 0.046mg 0.29mg Oatmeal
Folate 7µg 44µg Oatmeal
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 0.4µg Oatmeal
Tryptophan 0.043mg 0.04mg Spätzle
Threonine 0.138mg 0.083mg Spätzle
Isoleucine 0.19mg 0.105mg Spätzle
Leucine 0.365mg 0.2mg Spätzle
Lysine 0.137mg 0.135mg Spätzle
Methionine 0.086mg 0.04mg Spätzle
Phenylalanine 0.24mg 0.13mg Spätzle
Valine 0.22mg 0.151mg Spätzle
Histidine 0.121mg 0.057mg Spätzle
Cholesterol 29mg 0mg Oatmeal
Trans Fat 0.029g 0.003g Oatmeal
Saturated Fat 0.419g 0.226g Oatmeal
Monounsaturated Fat 0.581g 0.391g Spätzle
Polyunsaturated fat 0.552g 0.426g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
32%
Spätzle
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.06g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 79)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 116mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.193g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.