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Spätzle vs. Wild rice raw — In-Depth Nutrition Comparison

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How are spätzle and wild rice raw different?

  • Spätzle is richer in selenium, while wild rice raw is higher in phosphorus, zinc, copper, manganese, vitamin B3, magnesium, vitamin B6, folate, and fiber.
  • Wild rice raw covers your daily need for phosphorus, 51% more than spätzle.
  • Spätzle contains 9 times more selenium than wild rice raw. Spätzle contains 23.9µg of selenium, while wild rice raw contains 2.8µg.

Noodles, egg, cooked, unenriched, with added salt and Wild rice, raw types were used in this article.

Infographic

Spätzle vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more SeleniumSelenium +753.6%
Contains more MagnesiumMagnesium +742.9%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +1023.7%
Contains more IronIron +226.7%
Contains more CopperCopper +434.7%
Contains more ZincZinc +816.9%
Contains more PhosphorusPhosphorus +469.7%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +321.9%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin B1Vitamin B1 +283.3%
Contains more Vitamin B2Vitamin B2 +1210%
Contains more Vitamin B3Vitamin B3 +1583.3%
Contains more Vitamin B5Vitamin B5 +308.4%
Contains more Vitamin B6Vitamin B6 +750%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1257.1%
Contains more CholineCholine +36.2%
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +91.7%
Contains more WaterWater +772.8%
Contains more ProteinProtein +224.4%
Contains more CarbsCarbs +197.7%
Contains more OtherOther +206%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +265.4%
Contains less Sat. FatSaturated fat -62.8%
Contains more Poly. FatPolyunsaturated fat +22.5%

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1575%
~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 Wild rice raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spätzle Wild rice raw DV% diff.
Phosphorus 76mg 433mg 51%
Zinc 0.65mg 5.96mg 48%
Copper 0.098mg 0.524mg 47%
Manganese 0.315mg 1.329mg 44%
Vitamin B3 0.4mg 6.733mg 40%
Selenium 23.9µg 2.8µg 38%
Magnesium 21mg 177mg 37%
Vitamin B6 0.046mg 0.391mg 27%
Folate 7µg 95µg 22%
Protein 4.54g 14.73g 20%
Fiber 1.2g 6.2g 20%
Vitamin B2 0.02mg 0.262mg 19%
Carbs 25.16g 74.9g 17%
Iron 0.6mg 1.96mg 17%
Vitamin B5 0.263mg 1.074mg 16%
Calories 138kcal 357kcal 11%
Potassium 38mg 427mg 11%
Cholesterol 29mg 0mg 10%
Sodium 165mg 7mg 7%
Vitamin B1 0.03mg 0.115mg 7%
Vitamin E 0.17mg 0.82mg 4%
Vitamin B12 0.09µg 0µg 4%
Choline 25.7mg 35mg 2%
Vitamin K 0µg 1.9µg 2%
Fats 2.07g 1.08g 2%
Polyunsaturated fat 0.552g 0.676g 1%
Monounsaturated fat 0.581g 0.159g 1%
Saturated fat 0.419g 0.156g 1%
Vitamin A 6µg 1µg 1%
Calcium 12mg 21mg 1%
Net carbs 23.96g 68.7g N/A
Sugar 0.4g 2.5g N/A
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.179mg 0%
Threonine 0.138mg 0.469mg 0%
Isoleucine 0.19mg 0.618mg 0%
Leucine 0.365mg 1.018mg 0%
Lysine 0.137mg 0.629mg 0%
Methionine 0.086mg 0.438mg 0%
Phenylalanine 0.24mg 0.721mg 0%
Valine 0.22mg 0.858mg 0%
Histidine 0.121mg 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Wild rice raw
Minerals Daily Need Coverage Score
32%
Spätzle
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 158mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.263g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 2.1g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 57)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.