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  6. Spätzle vs. Watercress

Spätzle vs. Watercress — In-Depth Nutrition Comparison

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Differences between spätzle and watercress

  • Spätzle is higher in selenium; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, potassium, vitamin B2, vitamin B6, and vitamin E.
  • Watercress's daily need coverage for vitamin K is 208% higher.

The food types used in this comparison are Noodles, egg, cooked, unenriched, with added salt and Watercress, raw.

Infographic

Spätzle vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +200%
Contains more CopperCopper +27.3%
Contains more ZincZinc +490.9%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +29.1%
Contains more SeleniumSelenium +2555.6%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +768.4%
Contains less SodiumSodium -75.2%
~equal in Magnesium ~21mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +185.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2566.7%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more Vitamin B6Vitamin B6 +180.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spätzle Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Vitamin C 0mg 43mg 48%
Selenium 23.9µg 0.9µg 42%
Vitamin A 6µg 160µg 17%
Calcium 12mg 120mg 11%
Cholesterol 29mg 0mg 10%
Potassium 38mg 330mg 9%
Carbs 25.16g 1.29g 8%
Vitamin B2 0.02mg 0.12mg 8%
Calories 138kcal 11kcal 6%
Vitamin B6 0.046mg 0.129mg 6%
Vitamin E 0.17mg 1mg 6%
Sodium 165mg 41mg 5%
Vitamin B1 0.03mg 0.09mg 5%
Iron 0.6mg 0.2mg 5%
Zinc 0.65mg 0.11mg 5%
Protein 4.54g 2.3g 4%
Vitamin B12 0.09µg 0µg 4%
Fats 2.07g 0.1g 3%
Fiber 1.2g 0.5g 3%
Polyunsaturated fat 0.552g 0.035g 3%
Manganese 0.315mg 0.244mg 3%
Choline 25.7mg 9mg 3%
Copper 0.098mg 0.077mg 2%
Saturated fat 0.419g 0.027g 2%
Phosphorus 76mg 60mg 2%
Monounsaturated fat 0.581g 0.008g 1%
Folate 7µg 9µg 1%
Vitamin B5 0.263mg 0.31mg 1%
Vitamin B3 0.4mg 0.2mg 1%
Net carbs 23.96g 0.79g N/A
Magnesium 21mg 21mg 0%
Sugar 0.4g 0.2g N/A
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.03mg 0%
Threonine 0.138mg 0.133mg 0%
Isoleucine 0.19mg 0.093mg 0%
Leucine 0.365mg 0.166mg 0%
Lysine 0.137mg 0.134mg 0%
Methionine 0.086mg 0.02mg 0%
Phenylalanine 0.24mg 0.114mg 0%
Valine 0.22mg 0.137mg 0%
Histidine 0.121mg 0.04mg 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +97.4%
Contains more FatsFats +1970%
Contains more CarbsCarbs +1850.4%
Contains more WaterWater +40.4%
Contains more OtherOther +140%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +7162.5%
Contains more Poly. FatPolyunsaturated fat +1477.1%
Contains less Sat. FatSaturated fat -93.6%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.