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  6. Spätzle vs. Pacific saury raw

Spätzle vs. Pacific saury raw — In-Depth Nutrition Comparison

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Important differences between spätzle and pacific saury raw

  • Spätzle has more selenium and copper; however, pacific saury raw is richer in vitamin B12, phosphorus, vitamin B3, vitamin B5, choline, potassium, and vitamin B6.
  • Pacific saury raw's daily need coverage for vitamin B12 is 80% more.
  • Spätzle contains 4 times more sodium than pacific saury raw. Spätzle contains 165mg of sodium, while pacific saury raw contains 39mg.

The food varieties used in the comparison are Noodles, egg, cooked, unenriched, with added salt and Fish, pike, northern, raw.

Infographic

Spätzle vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CopperCopper +92.2%
Contains more ManganeseManganese +31.3%
Contains more SeleniumSelenium +89.7%
Contains more MagnesiumMagnesium +47.6%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +581.6%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -76.4%
~equal in Iron ~0.55mg
~equal in Zinc ~0.67mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B5Vitamin B5 +185.2%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more Vitamin B12Vitamin B12 +2122.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +152.9%

All nutrients comparison - raw data values

Nutrient Spätzle Pacific saury raw DV% diff.
Vitamin B12 0.09µg 2µg 80%
Protein 4.54g 19.26g 29%
Phosphorus 76mg 220mg 21%
Selenium 23.9µg 12.6µg 21%
Vitamin D 2.5µg 13%
Vitamin D 99IU 12%
Vitamin B3 0.4mg 2.3mg 12%
Vitamin B5 0.263mg 0.75mg 10%
Carbs 25.16g 0g 8%
Potassium 38mg 259mg 7%
Choline 25.7mg 65mg 7%
Sodium 165mg 39mg 5%
Vitamin B6 0.046mg 0.117mg 5%
Fiber 1.2g 0g 5%
Copper 0.098mg 0.051mg 5%
Calcium 12mg 57mg 5%
Vitamin C 0mg 3.8mg 4%
Calories 138kcal 88kcal 3%
Manganese 0.315mg 0.24mg 3%
Vitamin B2 0.02mg 0.063mg 3%
Cholesterol 29mg 39mg 3%
Magnesium 21mg 31mg 2%
Vitamin B1 0.03mg 0.058mg 2%
Polyunsaturated fat 0.552g 0.202g 2%
Folate 7µg 15µg 2%
Vitamin A 6µg 21µg 2%
Fats 2.07g 0.69g 2%
Monounsaturated fat 0.581g 0.157g 1%
Saturated fat 0.419g 0.118g 1%
Iron 0.6mg 0.55mg 1%
Net carbs 23.96g 0g N/A
Sugar 0.4g 0g N/A
Zinc 0.65mg 0.67mg 0%
Vitamin E 0.17mg 0.2mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.216mg 0%
Threonine 0.138mg 0.844mg 0%
Isoleucine 0.19mg 0.887mg 0%
Leucine 0.365mg 1.565mg 0%
Lysine 0.137mg 1.768mg 0%
Methionine 0.086mg 0.57mg 0%
Phenylalanine 0.24mg 0.752mg 0%
Valine 0.22mg 0.992mg 0%
Histidine 0.121mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +200%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +324.2%
Contains more WaterWater +16.5%
Contains more OtherOther +126%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +270.1%
Contains more Poly. FatPolyunsaturated fat +173.3%
Contains less Sat. FatSaturated fat -71.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.