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  6. Teff vs. Spätzle

Teff vs. Spätzle — In-Depth Nutrition Comparison

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Important differences between teff and spätzle

  • Teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, fiber, and zinc; however, spätzle is richer in selenium.
  • Teff's daily need coverage for manganese is 388% more.
  • Teff contains 13 times more vitamin B1 than spätzle. Teff contains 0.39mg of vitamin B1, while spätzle contains 0.03mg.

The food varieties used in the comparison are Teff, uncooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Teff 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.
Teff
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
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 +776.2%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1023.7%
Contains more IronIron +1171.7%
Contains more CopperCopper +726.5%
Contains more ZincZinc +458.5%
Contains more PhosphorusPhosphorus +464.5%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +2833.3%
Contains more SeleniumSelenium +443.2%

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.
Teff
Teff
6
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
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 B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +1250%
Contains more Vitamin B3Vitamin B3 +740.8%
Contains more Vitamin B5Vitamin B5 +258.2%
Contains more Vitamin B6Vitamin B6 +947.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more CholineCholine +96.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Teff Spätzle DV% diff.
Manganese 9.24mg 0.315mg 388%
Iron 7.63mg 0.6mg 88%
Copper 0.81mg 0.098mg 79%
Phosphorus 429mg 76mg 50%
Magnesium 184mg 21mg 39%
Selenium 4.4µg 23.9µg 35%
Vitamin B6 0.482mg 0.046mg 34%
Vitamin B1 0.39mg 0.03mg 30%
Zinc 3.63mg 0.65mg 27%
Fiber 8g 1.2g 27%
Vitamin B2 0.27mg 0.02mg 19%
Vitamin B3 3.363mg 0.4mg 19%
Protein 13.3g 4.54g 18%
Calcium 180mg 12mg 17%
Carbs 73.13g 25.16g 16%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.263mg 14%
Calories 367kcal 138kcal 11%
Potassium 427mg 38mg 11%
Cholesterol 29mg 10%
Sodium 12mg 165mg 7%
Vitamin B12 0.09µg 4%
Polyunsaturated fat 1.071g 0.552g 3%
Vitamin K 1.9µg 0µg 2%
Folate 7µg 2%
Choline 13.1mg 25.7mg 2%
Vitamin E 0.08mg 0.17mg 1%
Vitamin A 0µg 6µg 1%
Fructose 0.47g 0g 1%
Fats 2.38g 2.07g 0%
Net carbs 65.13g 23.96g N/A
Sugar 1.84g 0.4g N/A
Trans fat 0.029g N/A
Saturated fat 0.449g 0.419g 0%
Monounsaturated fat 0.589g 0.581g 0%
Tryptophan 0.139mg 0.043mg 0%
Threonine 0.51mg 0.138mg 0%
Isoleucine 0.501mg 0.19mg 0%
Leucine 1.068mg 0.365mg 0%
Lysine 0.376mg 0.137mg 0%
Methionine 0.428mg 0.086mg 0%
Phenylalanine 0.698mg 0.24mg 0%
Valine 0.686mg 0.22mg 0%
Histidine 0.301mg 0.121mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 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 +193%
Contains more FatsFats +15%
Contains more CarbsCarbs +190.7%
Contains more OtherOther +374%
Contains more WaterWater +667.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 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 Poly. FatPolyunsaturated fat +94%
~equal in Saturated fat ~0.419g
~equal in Monounsaturated fat ~0.581g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
4
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1450%
Contains more GlucoseGlucose +942.9%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +2900%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.