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Spätzle vs. Tofu yogurt — In-Depth Nutrition Comparison

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What are the main differences between spätzle and tofu yogurt?

  • Spätzle is richer in selenium and phosphorus, yet tofu yogurt is richer in calcium and iron.
  • Spätzle's daily need coverage for selenium is 20% higher.

We used Noodles, egg, cooked, unenriched, with added salt and Tofu yogurt types in this comparison.

Infographic

Spätzle vs Tofu yogurt 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 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more CopperCopper +30.7%
Contains more ZincZinc +109.7%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +83.8%
Contains more MagnesiumMagnesium +90.5%
Contains more CalciumCalcium +883.3%
Contains more PotassiumPotassium +23.7%
Contains more IronIron +76.7%
Contains less SodiumSodium -78.8%

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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +82.4%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +88.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg

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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +29.7%
Contains more FatsFats +15%
Contains more CarbsCarbs +57.6%
Contains more WaterWater +14.4%
Contains more OtherOther +148%

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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains more Mono. FatMonounsaturated fat +45.3%
Contains less Sat. FatSaturated fat -38.2%
Contains more Poly. FatPolyunsaturated fat +84.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Tofu yogurt DV% diff.
Selenium 23.9µg 13µg 20%
Manganese 0.315mg 14%
Calcium 12mg 118mg 11%
Cholesterol 29mg 0mg 10%
Sodium 165mg 35mg 6%
Iron 0.6mg 1.06mg 6%
Magnesium 21mg 40mg 5%
Phosphorus 76mg 38mg 5%
Vitamin B5 0.263mg 5%
Choline 25.7mg 48.4mg 4%
Vitamin B12 0.09µg 0µg 4%
Fiber 1.2g 0.2g 4%
Carbs 25.16g 15.96g 3%
Vitamin K 0µg 3.5µg 3%
Vitamin C 0mg 2.5mg 3%
Copper 0.098mg 0.075mg 3%
Zinc 0.65mg 0.31mg 3%
Polyunsaturated fat 0.552g 1.017g 3%
Vitamin B1 0.03mg 0.06mg 3%
Vitamin B6 0.046mg 0.02mg 2%
Calories 138kcal 94kcal 2%
Protein 4.54g 3.5g 2%
Vitamin B3 0.4mg 0.24mg 1%
Vitamin E 0.17mg 0.31mg 1%
Saturated fat 0.419g 0.259g 1%
Fats 2.07g 1.8g 0%
Net carbs 23.96g 15.76g N/A
Potassium 38mg 47mg 0%
Sugar 0.4g 1.24g N/A
Vitamin A 6µg 2µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Folate 7µg 6µg 0%
Trans fat 0.029g 0g N/A
Monounsaturated fat 0.581g 0.4g 0%
Tryptophan 0.043mg 0%
Threonine 0.138mg 0%
Isoleucine 0.19mg 0%
Leucine 0.365mg 0%
Lysine 0.137mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.24mg 0%
Valine 0.22mg 0%
Histidine 0.121mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Tofu yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
6%
Tofu yogurt
Minerals Daily Need Coverage Score
32%
Spätzle
23%
Tofu yogurt

Comparison summary

Which food is lower in Cholesterol?
Tofu yogurt
Tofu yogurt is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Tofu yogurt
Tofu yogurt contains less Sodium (difference - 130mg)
Which food is lower in Saturated fat?
Tofu yogurt
Tofu yogurt is lower in Saturated fat (difference - 0.16g)
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.
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. Tofu yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.