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Taco salad vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between taco salad and spätzle

  • Taco salad has more vitamin B2, vitamin B12, folate, calcium, vitamin B5, iron, and zinc, while spätzle has more selenium.
  • Spätzle covers your daily need for selenium, 39% more than taco salad.
  • Taco salad contains 9 times more vitamin B2 than spätzle. While taco salad contains 0.18mg of vitamin B2, spätzle contains only 0.02mg.
  • The amount of saturated fat in spätzle is lower.

These are the specific foods used in this comparison Fast foods, taco salad and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Taco salad vs Spätzle 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
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 +23.8%
Contains more CalciumCalcium +708.3%
Contains more PotassiumPotassium +452.6%
Contains more IronIron +91.7%
Contains more CopperCopper +15.3%
Contains more ZincZinc +109.2%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +88.6%
Contains more SeleniumSelenium +986.4%
~equal in Phosphorus ~76mg

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
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 B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +210%
Contains more Vitamin B5Vitamin B5 +158.6%
Contains more Vitamin B6Vitamin B6 +139.1%
Contains more Vitamin B12Vitamin B12 +255.6%
Contains more FolateFolate +500%
Contains more CholineCholine +10.3%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 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 +47.1%
Contains more FatsFats +260.4%
Contains more OtherOther +220%
Contains more CarbsCarbs +111.3%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 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 more Mono. FatMonounsaturated fat +348.5%
Contains more Poly. FatPolyunsaturated fat +60%
Contains less Sat. FatSaturated fat -87.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco salad Spätzle DV% diff.
Selenium 2.2µg 23.9µg 39%
Saturated fat 3.446g 0.419g 14%
Vitamin B2 0.18mg 0.02mg 12%
Vitamin B12 0.32µg 0.09µg 10%
Sodium 385mg 165mg 10%
Folate 42µg 7µg 9%
Calcium 97mg 12mg 9%
Fats 7.46g 2.07g 8%
Vitamin B5 0.68mg 0.263mg 8%
Iron 1.15mg 0.6mg 7%
Manganese 0.167mg 0.315mg 6%
Zinc 1.36mg 0.65mg 6%
Fiber 1.2g 5%
Monounsaturated fat 2.606g 0.581g 5%
Potassium 210mg 38mg 5%
Vitamin B3 1.24mg 0.4mg 5%
Vitamin B6 0.11mg 0.046mg 5%
Protein 6.68g 4.54g 4%
Carbs 11.91g 25.16g 4%
Copper 0.113mg 0.098mg 2%
Cholesterol 22mg 29mg 2%
Polyunsaturated fat 0.883g 0.552g 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B1 0.05mg 0.03mg 2%
Phosphorus 72mg 76mg 1%
Vitamin A 6µg 1%
Vitamin E 0.17mg 1%
Magnesium 26mg 21mg 1%
Calories 141kcal 138kcal 0%
Net carbs 11.91g 23.96g N/A
Sugar 0.4g N/A
Trans fat 0.029g N/A
Choline 23.3mg 25.7mg 0%
Tryptophan 0.075mg 0.043mg 0%
Threonine 0.254mg 0.138mg 0%
Isoleucine 0.311mg 0.19mg 0%
Leucine 0.549mg 0.365mg 0%
Lysine 0.486mg 0.137mg 0%
Methionine 0.145mg 0.086mg 0%
Phenylalanine 0.277mg 0.24mg 0%
Valine 0.343mg 0.22mg 0%
Histidine 0.201mg 0.121mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco salad 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
18%
Taco salad
6%
Spätzle
Minerals Daily Need Coverage Score
30%
Taco salad
32%
Spätzle

Comparison summary

Which food is lower in Cholesterol?
Taco salad
Taco salad is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0.4g)
Which food is richer in minerals?
Taco salad
Taco salad is relatively richer in minerals
Which food is richer in vitamins?
Taco salad
Taco salad is relatively richer in vitamins
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 220mg)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 3.027g)
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. 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.