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Tempeh vs Spätzle - In-Depth Nutrition Comparison

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The main differences between Tempeh and Spätzle

  • Tempeh has more Copper, Manganese, Phosphorus, Iron, Vitamin B2, Magnesium, Vitamin B3, Vitamin B6, and Potassium, however Spätzle has more Selenium.
  • Daily need coverage for Copper from Tempeh is 51% higher.
  • Spätzle has 18 times less Vitamin B2 than Tempeh. Tempeh has 0.358mg of Vitamin B2, while Spätzle has 0.02mg.

Food types used in this article are Tempeh and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Tempeh 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +825%
Contains more Iron +350%
Contains more Magnesium +285.7%
Contains more Phosphorus +250%
Contains more Potassium +984.2%
Contains less Sodium -94.5%
Contains more Zinc +75.4%
Contains more Copper +471.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Calcium +825%
Contains more Iron +350%
Contains more Magnesium +285.7%
Contains more Phosphorus +250%
Contains more Potassium +984.2%
Contains less Sodium -94.5%
Contains more Zinc +75.4%
Contains more Copper +471.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
7
:
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +560%
Contains more Vitamin B6 +367.4%
Contains more Folate +242.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +12.5%
Equal in Vitamin B5 - 0.263
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +560%
Contains more Vitamin B6 +367.4%
Contains more Folate +242.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +12.5%
Equal in Vitamin B5 - 0.263

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Spätzle
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Spätzle Opinion
Net carbs 7.64g 23.96g Spätzle
Protein 20.29g 4.54g Tempeh
Fats 10.8g 2.07g Tempeh
Carbs 7.64g 25.16g Spätzle
Calories 192kcal 138kcal Tempeh
Starch g g
Fructose g 0g Spätzle
Sugar g 0.4g Tempeh
Fiber g 1.2g Spätzle
Calcium 111mg 12mg Tempeh
Iron 2.7mg 0.6mg Tempeh
Magnesium 81mg 21mg Tempeh
Phosphorus 266mg 76mg Tempeh
Potassium 412mg 38mg Tempeh
Sodium 9mg 165mg Tempeh
Zinc 1.14mg 0.65mg Tempeh
Copper 0.56mg 0.098mg Tempeh
Vitamin A 0IU 21IU Spätzle
Vitamin E mg 0.17mg Spätzle
Vitamin D 0IU IU Tempeh
Vitamin D 0µg µg Tempeh
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.03mg Tempeh
Vitamin B2 0.358mg 0.02mg Tempeh
Vitamin B3 2.64mg 0.4mg Tempeh
Vitamin B5 0.278mg 0.263mg Tempeh
Vitamin B6 0.215mg 0.046mg Tempeh
Folate 24µg 7µg Tempeh
Vitamin B12 0.08µg 0.09µg Spätzle
Vitamin K µg 0µg Spätzle
Tryptophan 0.194mg 0.043mg Tempeh
Threonine 0.796mg 0.138mg Tempeh
Isoleucine 0.88mg 0.19mg Tempeh
Leucine 1.43mg 0.365mg Tempeh
Lysine 0.908mg 0.137mg Tempeh
Methionine 0.175mg 0.086mg Tempeh
Phenylalanine 0.893mg 0.24mg Tempeh
Valine 0.92mg 0.22mg Tempeh
Histidine 0.466mg 0.121mg Tempeh
Cholesterol 0mg 29mg Tempeh
Trans Fat 0g 0.029g Tempeh
Saturated Fat 2.539g 0.419g Spätzle
Monounsaturated Fat 3.205g 0.581g Tempeh
Polyunsaturated fat 4.3g 0.552g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tempeh
6
Spätzle
Mineral Summary Score
70
Tempeh
19
Spätzle

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
122%
Tempeh
27%
Spätzle
Carbohydrates
8%
Tempeh
25%
Spätzle
Fats
50%
Tempeh
10%
Spätzle

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 156mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 2.12g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.