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Flour vs Spätzle - In-Depth Nutrition Comparison

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Differences between Flour and Spätzle

  • Flour is higher than Spätzle in Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Selenium, Manganese, and Fiber.
  • Flour's daily need coverage for Vitamin B1 is 63% higher.
  • Flour has 26 times more Folate than Spätzle. While Flour has 183µg of Folate, Spätzle has only 7µg.
  • Flour has less Sodium.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Flour 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
Flour
8
:
Contains more Calcium +25%
Contains more Iron +673.3%
Contains more Phosphorus +42.1%
Contains more Potassium +181.6%
Contains less Sodium -98.8%
Contains more Copper +46.9%
Equal in Magnesium - 21
Equal in Zinc - 0.65
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Calcium +25%
Contains more Iron +673.3%
Contains more Phosphorus +42.1%
Contains more Potassium +181.6%
Contains less Sodium -98.8%
Contains more Copper +46.9%
Equal in Magnesium - 21
Equal in Zinc - 0.65

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
Flour
7
:
Contains more Vitamin B1 +2516.7%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +66.5%
Contains more Folate +2514.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +2516.7%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +66.5%
Contains more Folate +2514.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046

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

All nutrients comparison - raw data values

Nutrient Flour Spätzle Opinion
Net carbs 73.61g 23.96g Flour
Protein 10.33g 4.54g Flour
Fats 0.98g 2.07g Spätzle
Carbs 76.31g 25.16g Flour
Calories 364kcal 138kcal Flour
Starch g g
Fructose g 0g Spätzle
Sugar 0.27g 0.4g Flour
Fiber 2.7g 1.2g Flour
Calcium 15mg 12mg Flour
Iron 4.64mg 0.6mg Flour
Magnesium 22mg 21mg Flour
Phosphorus 108mg 76mg Flour
Potassium 107mg 38mg Flour
Sodium 2mg 165mg Flour
Zinc 0.7mg 0.65mg Flour
Copper 0.144mg 0.098mg Flour
Vitamin A 0IU 21IU Spätzle
Vitamin E 0.06mg 0.17mg Spätzle
Vitamin D 0IU IU Flour
Vitamin D 0µg µg Flour
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.03mg Flour
Vitamin B2 0.494mg 0.02mg Flour
Vitamin B3 5.904mg 0.4mg Flour
Vitamin B5 0.438mg 0.263mg Flour
Vitamin B6 0.044mg 0.046mg Spätzle
Folate 183µg 7µg Flour
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg 0.043mg Flour
Threonine 0.281mg 0.138mg Flour
Isoleucine 0.357mg 0.19mg Flour
Leucine 0.71mg 0.365mg Flour
Lysine 0.228mg 0.137mg Flour
Methionine 0.183mg 0.086mg Flour
Phenylalanine 0.52mg 0.24mg Flour
Valine 0.415mg 0.22mg Flour
Histidine 0.23mg 0.121mg Flour
Cholesterol 0mg 29mg Flour
Trans Fat g 0.029g Flour
Saturated Fat 0.155g 0.419g Flour
Monounsaturated Fat 0.087g 0.581g Spätzle
Polyunsaturated fat 0.413g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50
Flour
6
Spätzle
Mineral Summary Score
40
Flour
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
62%
Flour
27%
Spätzle
Carbohydrates
76%
Flour
25%
Spätzle
Fats
5%
Flour
10%
Spätzle

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 72)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 163mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.264g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.