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  6. Spätzle vs. Okara

Spätzle vs. Okara — In-Depth Nutrition Comparison

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Significant differences between spätzle and okara

  • Spätzle is richer in selenium, while okara is higher in copper, iron, calcium, vitamin B6, and potassium.
  • Spätzle covers your daily selenium needs 24% more than okara.

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

Infographic

Spätzle vs Okara infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Okara
Okara
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Contains more ZincZinc +16.1%
Contains more PhosphorusPhosphorus +26.7%
Contains more SeleniumSelenium +125.5%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +460.5%
Contains more IronIron +116.7%
Contains more CopperCopper +104.1%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +28.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Okara
Okara
2
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% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +198.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +271.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spätzle Okara DV% diff.
Selenium 23.9µg 10.6µg 24%
Copper 0.098mg 0.2mg 11%
Cholesterol 29mg 0mg 10%
Iron 0.6mg 1.3mg 9%
Calcium 12mg 80mg 7%
Sodium 165mg 9mg 7%
Potassium 38mg 213mg 5%
Fiber 1.2g 5%
Vitamin B6 0.046mg 0.115mg 5%
Folate 7µg 26µg 5%
Choline 25.7mg 5%
Carbs 25.16g 12.23g 4%
Manganese 0.315mg 0.404mg 4%
Vitamin B5 0.263mg 0.088mg 4%
Vitamin B12 0.09µg 0µg 4%
Calories 138kcal 76kcal 3%
Protein 4.54g 3.52g 2%
Phosphorus 76mg 60mg 2%
Vitamin B3 0.4mg 0.1mg 2%
Fats 2.07g 1.73g 1%
Magnesium 21mg 26mg 1%
Zinc 0.65mg 0.56mg 1%
Vitamin A 6µg 0µg 1%
Vitamin E 0.17mg 1%
Vitamin B1 0.03mg 0.02mg 1%
Saturated fat 0.419g 0.193g 1%
Monounsaturated fat 0.581g 0.295g 1%
Polyunsaturated fat 0.552g 0.755g 1%
Protein per 100 calories 3.3g 4.6g N/A
Calories per 10 g protein 304kcal 216kcal N/A
Weight per 100 calories 72g 132g N/A
Unsaturated / Saturated Fat ratio 2.7 5.4 N/A
Net carbs 23.96g 12.23g N/A
Sugar 0.4g N/A
Vitamin B2 0.02mg 0.02mg 0%
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.05mg 0%
Threonine 0.138mg 0.131mg 0%
Isoleucine 0.19mg 0.159mg 0%
Leucine 0.365mg 0.244mg 0%
Lysine 0.137mg 0.212mg 0%
Methionine 0.086mg 0.041mg 0%
Phenylalanine 0.24mg 0.157mg 0%
Valine 0.22mg 0.162mg 0%
Histidine 0.121mg 0.093mg 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
Okara
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more ProteinProtein +29%
Contains more FatsFats +19.7%
Contains more CarbsCarbs +105.7%
Contains more WaterWater +20.5%

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
Okara
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains more Mono. FatMonounsaturated fat +96.9%
Contains less Sat. FatSaturated fat -53.9%
Contains more Poly. FatPolyunsaturated fat +36.8%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.