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White bread vs. Spätzle — In-Depth Nutrition Comparison

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How are white bread and spätzle different?

  • White bread has more vitamin B1, iron, vitamin B3, folate, vitamin B2, calcium, manganese, and fiber than spätzle.
  • Daily need coverage for vitamin B1 for white bread is 42% higher.
  • White bread contains 16 times more folate than spätzle. While white bread contains 111µg of folate, spätzle contains only 7µg.
  • Spätzle has less sodium.

Bread, white, commercially prepared (includes soft bread crumbs) and Noodles, egg, cooked, unenriched, with added salt are the varieties used in this article.

Infographic

White bread 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" 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +1100%
Contains more PotassiumPotassium +231.6%
Contains more IronIron +501.7%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +70.2%
Contains less SodiumSodium -66.3%
~equal in Magnesium ~21mg
~equal in Copper ~0.098mg
~equal in Selenium ~23.9µg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +1676.7%
Contains more Vitamin B2Vitamin B2 +1115%
Contains more Vitamin B3Vitamin B3 +1095%
Contains more Vitamin B5Vitamin B5 +103.8%
Contains more Vitamin B6Vitamin B6 +89.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1485.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +94.9%
Contains more FatsFats +60.9%
Contains more CarbsCarbs +96.4%
Contains more OtherOther +296%
Contains more WaterWater +86%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +190.2%
Contains less Sat. FatSaturated fat -40%
~equal in Monounsaturated fat ~0.581g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 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 GlucoseGlucose +2142.9%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +456.7%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Spätzle DV% diff.
Vitamin B1 0.533mg 0.03mg 42%
Iron 3.61mg 0.6mg 38%
Vitamin B3 4.78mg 0.4mg 27%
Folate 111µg 7µg 26%
Vitamin B2 0.243mg 0.02mg 17%
Starch 37.17g 15%
Sodium 490mg 165mg 14%
Calcium 144mg 12mg 13%
Cholesterol 0mg 29mg 10%
Manganese 0.536mg 0.315mg 10%
Protein 8.85g 4.54g 9%
Carbs 49.42g 25.16g 8%
Polyunsaturated fat 1.602g 0.552g 7%
Calories 266kcal 138kcal 6%
Fiber 2.7g 1.2g 6%
Vitamin B5 0.536mg 0.263mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B6 0.087mg 0.046mg 3%
Fructose 2.43g 0g 3%
Selenium 22µg 23.9µg 3%
Phosphorus 98mg 76mg 3%
Potassium 126mg 38mg 3%
Choline 14.6mg 25.7mg 2%
Fats 3.33g 2.07g 2%
Saturated fat 0.698g 0.419g 1%
Zinc 0.74mg 0.65mg 1%
Vitamin A 0µg 6µg 1%
Net carbs 46.72g 23.96g N/A
Magnesium 23mg 21mg 0%
Sugar 5.67g 0.4g N/A
Copper 0.101mg 0.098mg 0%
Vitamin E 0.22mg 0.17mg 0%
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g 0.029g N/A
Monounsaturated fat 0.599g 0.581g 0%
Tryptophan 0.043mg 0%
Threonine 0.138mg 0%
Isoleucine 0.19mg 0%
Leucine 0.365mg 0%
Lysine 0.137mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.24mg 0%
Valine 0.22mg 0%
Histidine 0.121mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
White bread
6%
Spätzle
Minerals Daily Need Coverage Score
56%
White bread
32%
Spätzle

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 29mg)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 5.27g)
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 325mg)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 0.279g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 73)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.