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  6. Spätzle vs. Sweet potato

Spätzle vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between Spätzle and Sweet potato?

  • Spätzle is higher in Selenium, yet Sweet potato is higher in Vitamin A RAE, Vitamin B6, Vitamin B5, Potassium, Fiber, and Copper.
  • Sweet potato's daily need coverage for Vitamin A RAE is 78% more.

We used Noodles, egg, cooked, unenriched, with added salt and Sweet potato, raw, unprepared types in this article.

Infographic

Spätzle vs Sweet potato 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.
Spätzle
Spätzle
4
:
6
Sweet potato
Sweet potato
Contains more Phosphorus +61.7%
Contains more Zinc +116.7%
Contains more Manganese +22.1%
Contains more Selenium +3883.3%
Contains more Calcium +150%
Contains more Magnesium +19%
Contains more Potassium +786.8%
Contains less Sodium -66.7%
Contains more Copper +54.1%
Equal in Iron - 0.61
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Phosphorus +61.7%
Contains more Zinc +116.7%
Contains more Manganese +22.1%
Contains more Selenium +3883.3%
Contains more Calcium +150%
Contains more Magnesium +19%
Contains more Potassium +786.8%
Contains less Sodium -66.7%
Contains more Copper +54.1%
Equal in Iron - 0.61

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.
Spätzle
Spätzle
1
:
11
Sweet potato
Sweet potato
Contains more Vitamin B12 +∞%
Contains more Vitamin A +67457.1%
Contains more Vitamin E +52.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +204.2%
Contains more Vitamin B6 +354.3%
Contains more Folate +57.1%
Contains more Vitamin K +∞%
Spätzle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +67457.1%
Contains more Vitamin E +52.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +204.2%
Contains more Vitamin B6 +354.3%
Contains more Folate +57.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
3
:
2
Sweet potato
Sweet potato
Contains more Protein +189.2%
Contains more Fats +4040%
Contains more Carbs +25%
Contains more Water +14.1%
Contains more Other +96%
Spätzle
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +189.2%
Contains more Fats +4040%
Contains more Carbs +25%
Contains more Water +14.1%
Contains more Other +96%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spätzle
Spätzle
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +58000%
Contains more Polyunsaturated fat +3842.9%
Contains less Saturated Fat -95.7%
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +58000%
Contains more Polyunsaturated fat +3842.9%
Contains less Saturated Fat -95.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spätzle
Spätzle
1
:
4
Sweet potato
Sweet potato
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +6200%
Contains more Glucose +1271.4%
Contains more Fructose +∞%
Spätzle
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
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +6200%
Contains more Glucose +1271.4%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Sweet potato Opinion
Net carbs 23.96g 17.12g Spätzle
Protein 4.54g 1.57g Spätzle
Fats 2.07g 0.05g Spätzle
Carbs 25.16g 20.12g Spätzle
Calories 138kcal 86kcal Spätzle
Starch 12.65g Sweet potato
Fructose 0g 0.7g Sweet potato
Sugar 0.4g 4.18g Spätzle
Fiber 1.2g 3g Sweet potato
Calcium 12mg 30mg Sweet potato
Iron 0.6mg 0.61mg Sweet potato
Magnesium 21mg 25mg Sweet potato
Phosphorus 76mg 47mg Spätzle
Potassium 38mg 337mg Sweet potato
Sodium 165mg 55mg Sweet potato
Zinc 0.65mg 0.3mg Spätzle
Copper 0.098mg 0.151mg Sweet potato
Manganese 0.315mg 0.258mg Spätzle
Selenium 23.9µg 0.6µg Spätzle
Vitamin A 21IU 14187IU Sweet potato
Vitamin A RAE 6µg 709µg Sweet potato
Vitamin E 0.17mg 0.26mg Sweet potato
Vitamin C 0mg 2.4mg Sweet potato
Vitamin B1 0.03mg 0.078mg Sweet potato
Vitamin B2 0.02mg 0.061mg Sweet potato
Vitamin B3 0.4mg 0.557mg Sweet potato
Vitamin B5 0.263mg 0.8mg Sweet potato
Vitamin B6 0.046mg 0.209mg Sweet potato
Folate 7µg 11µg Sweet potato
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 1.8µg Sweet potato
Tryptophan 0.043mg 0.031mg Spätzle
Threonine 0.138mg 0.083mg Spätzle
Isoleucine 0.19mg 0.055mg Spätzle
Leucine 0.365mg 0.092mg Spätzle
Lysine 0.137mg 0.066mg Spätzle
Methionine 0.086mg 0.029mg Spätzle
Phenylalanine 0.24mg 0.089mg Spätzle
Valine 0.22mg 0.086mg Spätzle
Histidine 0.121mg 0.031mg Spätzle
Cholesterol 29mg 0mg Sweet potato
Trans Fat 0.029g 0g Sweet potato
Saturated Fat 0.419g 0.018g Sweet potato
Monounsaturated Fat 0.581g 0.001g Spätzle
Polyunsaturated fat 0.552g 0.014g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Sweet potato
Minerals Daily Need Coverage Score
32%
Spätzle
20%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 110mg)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.401g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 3.78g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 70)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $0.2)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.