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Squid vs. Spätzle — In-Depth Nutrition Comparison

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How are squid and spätzle different?

  • Squid has more vitamin B12, vitamin B2, iron, selenium, copper, phosphorus, zinc, and potassium than spätzle.
  • Daily need coverage for vitamin B12 for squid is 221% higher.
  • Squid contains 86 times more vitamin B2 than spätzle. While squid contains 1.729mg of vitamin B2, spätzle contains only 0.02mg.
  • Spätzle has less cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Noodles, egg, cooked, unenriched, with added salt are the varieties used in this article.

Infographic

Squid vs Spätzle infographic
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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.
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1576.3%
Contains more IronIron +1706.7%
Contains more CopperCopper +918.4%
Contains more ZincZinc +432.3%
Contains more PhosphorusPhosphorus +663.2%
Contains more SeleniumSelenium +274.9%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +50.7%

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.
Squid
8
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3283.3%
Contains more Vitamin B2Vitamin B2 +8545%
Contains more Vitamin B3Vitamin B3 +447.3%
Contains more Vitamin B5Vitamin B5 +242.2%
Contains more Vitamin B6Vitamin B6 +487%
Contains more Vitamin B12Vitamin B12 +5900%
Contains more FolateFolate +242.9%
Contains more Vitamin B1Vitamin B1 +76.5%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +615.4%
Contains more OtherOther +572%
Contains more FatsFats +47.9%
Contains more CarbsCarbs +1434.1%
Contains more WaterWater +10.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -43.7%
Contains more Mono. FatMonounsaturated fat +258.6%
Contains more Poly. FatPolyunsaturated fat +106%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Spätzle DV% diff.
Vitamin B12 5.4µg 0.09µg 221%
Vitamin B2 1.729mg 0.02mg 131%
Iron 10.84mg 0.6mg 128%
Selenium 89.6µg 23.9µg 119%
Copper 0.998mg 0.098mg 100%
Phosphorus 580mg 76mg 72%
Cholesterol 224mg 29mg 65%
Protein 32.48g 4.54g 56%
Zinc 3.46mg 0.65mg 26%
Sodium 744mg 165mg 25%
Vitamin A 203µg 6µg 22%
Potassium 637mg 38mg 18%
Vitamin B6 0.27mg 0.046mg 17%
Calcium 180mg 12mg 17%
Vitamin B5 0.9mg 0.263mg 13%
Vitamin B3 2.189mg 0.4mg 11%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 21mg 9%
Carbs 1.64g 25.16g 8%
Fiber 0g 1.2g 5%
Choline 25.7mg 5%
Manganese 0.209mg 0.315mg 5%
Folate 24µg 7µg 4%
Polyunsaturated fat 0.268g 0.552g 2%
Saturated fat 0.236g 0.419g 1%
Monounsaturated fat 0.162g 0.581g 1%
Calories 158kcal 138kcal 1%
Vitamin B1 0.017mg 0.03mg 1%
Vitamin E 0.17mg 1%
Fats 1.4g 2.07g 1%
Net carbs 1.64g 23.96g N/A
Sugar 0.4g N/A
Trans fat 0.029g N/A
Tryptophan 0.364mg 0.043mg 0%
Threonine 1.398mg 0.138mg 0%
Isoleucine 1.414mg 0.19mg 0%
Leucine 2.287mg 0.365mg 0%
Lysine 2.427mg 0.137mg 0%
Methionine 0.733mg 0.086mg 0%
Phenylalanine 1.164mg 0.24mg 0%
Valine 1.419mg 0.22mg 0%
Histidine 0.624mg 0.121mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Spätzle
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
104%
Squid
6%
Spätzle
Minerals Daily Need Coverage Score
185%
Squid
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.183g)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Spätzle
Spätzle is lower in Cholesterol (difference - 195mg)
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 579mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.