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Wheat vs Spätzle - In-Depth Nutrition Comparison

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What are the main differences between Wheat and Spätzle?

  • Spätzle has less Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Iron, Vitamin B1, Zinc, Magnesium, and Vitamin B6 than Wheat.
  • Wheat's daily need coverage for Selenium is 119% higher.
  • Wheat has 17 times more Vitamin B3 than Spätzle. Wheat has 6.738mg of Vitamin B3, while Spätzle has 0.4mg.

We used Wheat, durum and Noodles, egg, cooked, unenriched, with added salt types in this comparison.

Infographic

Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
8
:
Contains more Iron +486.7%
Contains more Calcium +183.3%
Contains more Potassium +1034.2%
Contains more Magnesium +585.7%
Contains more Copper +464.3%
Contains more Zinc +540%
Contains more Phosphorus +568.4%
Contains less Sodium -98.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +486.7%
Contains more Calcium +183.3%
Contains more Potassium +1034.2%
Contains more Magnesium +585.7%
Contains more Copper +464.3%
Contains more Zinc +540%
Contains more Phosphorus +568.4%
Contains less Sodium -98.8%

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
Wheat
7
:
Contains more Vitamin B1 +1296.7%
Contains more Vitamin B2 +505%
Contains more Vitamin B3 +1584.5%
Contains more Vitamin B5 +255.5%
Contains more Vitamin B6 +810.9%
Contains more Folate +514.3%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin B1 +1296.7%
Contains more Vitamin B2 +505%
Contains more Vitamin B3 +1584.5%
Contains more Vitamin B5 +255.5%
Contains more Vitamin B6 +810.9%
Contains more Folate +514.3%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

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
37
Wheat
6
Spätzle
Mineral Summary Score
100
Wheat
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
82%
Wheat
27%
Spätzle
Carbohydrates
71%
Wheat
25%
Spätzle
Fats
11%
Wheat
10%
Spätzle

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.
Wheat Spätzle
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 163mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 50)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $0.4)
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.

All nutrients comparison - raw data values

Nutrient Wheat Spätzle Opinion
Calories 339 138 Wheat
Protein 13.68 4.54 Wheat
Fats 2.47 2.07 Wheat
Vitamin C 0 0
Carbs 71.13 25.16 Wheat
Cholesterol 0 29 Wheat
Vitamin D 0 Wheat
Iron 3.52 0.6 Wheat
Calcium 34 12 Wheat
Potassium 431 38 Wheat
Magnesium 144 21 Wheat
Sugar 0.4 Wheat
Fiber 1.2 Spätzle
Copper 0.553 0.098 Wheat
Zinc 4.16 0.65 Wheat
Starch
Phosphorus 508 76 Wheat
Sodium 2 165 Wheat
Vitamin A 0 21 Spätzle
Vitamin E 0.17 Spätzle
Vitamin D 0 Wheat
Vitamin B1 0.419 0.03 Wheat
Vitamin B2 0.121 0.02 Wheat
Vitamin B3 6.738 0.4 Wheat
Vitamin B5 0.935 0.263 Wheat
Vitamin B6 0.419 0.046 Wheat
Vitamin B12 0 0.09 Spätzle
Vitamin K 0 Spätzle
Folate 43 7 Wheat
Trans Fat 0.029 Wheat
Saturated Fat 0.454 0.419 Spätzle
Monounsaturated Fat 0.344 0.581 Spätzle
Polyunsaturated fat 0.978 0.552 Wheat
Tryptophan 0.176 0.043 Wheat
Threonine 0.366 0.138 Wheat
Isoleucine 0.533 0.19 Wheat
Leucine 0.934 0.365 Wheat
Lysine 0.303 0.137 Wheat
Methionine 0.221 0.086 Wheat
Phenylalanine 0.681 0.24 Wheat
Valine 0.594 0.22 Wheat
Histidine 0.322 0.121 Wheat
Fructose 0 Spätzle

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.