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Spätzle vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between spätzle and porridge

  • Spätzle has more selenium, manganese, phosphorus, and copper, while porridge has more iron and calcium.
  • Porridge covers your daily need for iron, 39% more than spätzle.
  • The amount of cholesterol in porridge is lower.

These are the specific foods used in this comparison Noodles, egg, cooked, unenriched, with added salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Spätzle vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +320%
Contains more PotassiumPotassium +137.5%
Contains more CopperCopper +145%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +406.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +753.6%
Contains more CalciumCalcium +625%
Contains more IronIron +523.3%
Contains less SodiumSodium -96.4%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B5Vitamin B5 +270.4%
Contains more Vitamin B6Vitamin B6 +253.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +215.3%
Contains more FatsFats +885.7%
Contains more CarbsCarbs +139.2%
Contains more OtherOther +127.3%
Contains more WaterWater +29.4%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +1975%
Contains more Poly. FatPolyunsaturated fat +384.2%
Contains less Sat. FatSaturated fat -92.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Porridge DV% diff.
Iron 0.6mg 3.74mg 39%
Selenium 23.9µg 2.8µg 38%
Manganese 0.315mg 0mg 14%
Cholesterol 29mg 0mg 10%
Phosphorus 76mg 15mg 9%
Calcium 12mg 87mg 8%
Sodium 165mg 6mg 7%
Copper 0.098mg 0.04mg 6%
Protein 4.54g 1.44g 6%
Zinc 0.65mg 0.13mg 5%
Choline 25.7mg 5%
Carbs 25.16g 10.52g 5%
Calories 138kcal 50kcal 4%
Magnesium 21mg 5mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.263mg 0.071mg 4%
Fats 2.07g 0.21g 3%
Polyunsaturated fat 0.552g 0.114g 3%
Vitamin B6 0.046mg 0.013mg 3%
Fiber 1.2g 0.5g 3%
Saturated fat 0.419g 0.033g 2%
Vitamin B1 0.03mg 0.055mg 2%
Vitamin B3 0.4mg 0.52mg 1%
Vitamin E 0.17mg 0.02mg 1%
Vitamin A 6µg 0µg 1%
Potassium 38mg 16mg 1%
Folate 7µg 12µg 1%
Monounsaturated fat 0.581g 0.028g 1%
Net carbs 23.96g 10.02g N/A
Sugar 0.4g 0.03g N/A
Vitamin B2 0.02mg 0.025mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.02mg 0%
Threonine 0.138mg 0.045mg 0%
Isoleucine 0.19mg 0.063mg 0%
Leucine 0.365mg 0.11mg 0%
Lysine 0.137mg 0.037mg 0%
Methionine 0.086mg 0.027mg 0%
Phenylalanine 0.24mg 0.078mg 0%
Valine 0.22mg 0.07mg 0%
Histidine 0.121mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Porridge
Minerals Daily Need Coverage Score
32%
Spätzle
21%
Porridge

Comparison summary

Which food is richer in minerals?
Spätzle
Spätzle is relatively richer in minerals
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 159mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.386g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.