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  6. Spätzle vs. Flax seeds

Spätzle vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between Spätzle and Flax seeds

  • Flax seeds are richer than Spätzle in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, and Calcium.
  • Flax seeds covers your daily Vitamin B1 needs 135% more than Spätzle.

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

Infographic

Spätzle vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +2025%
Contains more PotassiumPotassium +2039.5%
Contains more IronIron +855%
Contains more CopperCopper +1144.9%
Contains more ZincZinc +567.7%
Contains more PhosphorusPhosphorus +744.7%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +687.9%
~equal in Selenium ~25.4µg

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% 1.3% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +82.4%
Contains more Vitamin B1Vitamin B1 +5380%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +274.5%
Contains more Vitamin B6Vitamin B6 +928.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +206.2%
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +873.1%
Contains more ProteinProtein +302.9%
Contains more FatsFats +1936.7%
Contains more CarbsCarbs +14.8%
Contains more OtherOther +642%

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -88.6%
Contains more Mono. FatMonounsaturated Fat +1195.5%
Contains more Poly. FatPolyunsaturated fat +5104.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +2775%
Contains more GlucoseGlucose +471.4%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Flax seeds Opinion
Calories 138kcal 534kcal Flax seeds
Protein 4.54g 18.29g Flax seeds
Fats 2.07g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 23.96g 1.58g Spätzle
Carbs 25.16g 28.88g Flax seeds
Cholesterol 29mg 0mg Flax seeds
Magnesium 21mg 392mg Flax seeds
Calcium 12mg 255mg Flax seeds
Potassium 38mg 813mg Flax seeds
Iron 0.6mg 5.73mg Flax seeds
Sugar 0.4g 1.55g Spätzle
Fiber 1.2g 27.3g Flax seeds
Copper 0.098mg 1.22mg Flax seeds
Zinc 0.65mg 4.34mg Flax seeds
Phosphorus 76mg 642mg Flax seeds
Sodium 165mg 30mg Flax seeds
Vitamin A 21IU 0IU Spätzle
Vitamin A 6µg 0µg Spätzle
Vitamin E 0.17mg 0.31mg Flax seeds
Manganese 0.315mg 2.482mg Flax seeds
Selenium 23.9µg 25.4µg Flax seeds
Vitamin B1 0.03mg 1.644mg Flax seeds
Vitamin B2 0.02mg 0.161mg Flax seeds
Vitamin B3 0.4mg 3.08mg Flax seeds
Vitamin B5 0.263mg 0.985mg Flax seeds
Vitamin B6 0.046mg 0.473mg Flax seeds
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 4.3µg Flax seeds
Folate 7µg 87µg Flax seeds
Trans Fat 0.029g Flax seeds
Choline 25.7mg 78.7mg Flax seeds
Saturated Fat 0.419g 3.663g Spätzle
Monounsaturated Fat 0.581g 7.527g Flax seeds
Polyunsaturated fat 0.552g 28.73g Flax seeds
Tryptophan 0.043mg 0.297mg Flax seeds
Threonine 0.138mg 0.766mg Flax seeds
Isoleucine 0.19mg 0.896mg Flax seeds
Leucine 0.365mg 1.235mg Flax seeds
Lysine 0.137mg 0.862mg Flax seeds
Methionine 0.086mg 0.37mg Flax seeds
Phenylalanine 0.24mg 0.957mg Flax seeds
Valine 0.22mg 1.072mg Flax seeds
Histidine 0.121mg 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
32%
Spätzle
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 3.244g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 135mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.