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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
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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%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spätzle Pacific saury raw
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
32%
Spätzle
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Spätzle
Spätzle is lower in Cholesterol (difference - 10mg)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 126mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.301g)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw 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. 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.