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Wild rice raw vs. Spätzle — In-Depth Nutrition Comparison

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How are wild rice raw and spätzle different?

  • Wild rice raw is richer in phosphorus, zinc, copper, manganese, vitamin B3, magnesium, vitamin B6, folate, and fiber, while spätzle is higher in selenium.
  • Wild rice raw covers your daily need for phosphorus, 51% more than spätzle.
  • Wild rice raw contains 17 times more vitamin B3 than spätzle. Wild rice raw contains 6.733mg of vitamin B3, while spätzle contains 0.4mg.

Wild rice, raw and Noodles, egg, cooked, unenriched, with added salt types were used in this article.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +742.9%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +1023.7%
Contains more IronIron +226.7%
Contains more CopperCopper +434.7%
Contains more ZincZinc +816.9%
Contains more PhosphorusPhosphorus +469.7%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +321.9%
Contains more SeleniumSelenium +753.6%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +382.4%
Contains more Vitamin B1Vitamin B1 +283.3%
Contains more Vitamin B2Vitamin B2 +1210%
Contains more Vitamin B3Vitamin B3 +1583.3%
Contains more Vitamin B5Vitamin B5 +308.4%
Contains more Vitamin B6Vitamin B6 +750%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1257.1%
Contains more CholineCholine +36.2%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +224.4%
Contains more CarbsCarbs +197.7%
Contains more OtherOther +206%
Contains more FatsFats +91.7%
Contains more WaterWater +772.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 less Sat. FatSaturated fat -62.8%
Contains more Poly. FatPolyunsaturated fat +22.5%
Contains more Mono. FatMonounsaturated fat +265.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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 SucroseSucrose +1575%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~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.
Wild rice raw Spätzle
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Spätzle DV% diff.
Phosphorus 433mg 76mg 51%
Zinc 5.96mg 0.65mg 48%
Copper 0.524mg 0.098mg 47%
Manganese 1.329mg 0.315mg 44%
Vitamin B3 6.733mg 0.4mg 40%
Selenium 2.8µg 23.9µg 38%
Magnesium 177mg 21mg 37%
Vitamin B6 0.391mg 0.046mg 27%
Folate 95µg 7µg 22%
Protein 14.73g 4.54g 20%
Fiber 6.2g 1.2g 20%
Vitamin B2 0.262mg 0.02mg 19%
Carbs 74.9g 25.16g 17%
Iron 1.96mg 0.6mg 17%
Vitamin B5 1.074mg 0.263mg 16%
Calories 357kcal 138kcal 11%
Potassium 427mg 38mg 11%
Cholesterol 0mg 29mg 10%
Sodium 7mg 165mg 7%
Vitamin B1 0.115mg 0.03mg 7%
Vitamin E 0.82mg 0.17mg 4%
Vitamin B12 0µg 0.09µg 4%
Choline 35mg 25.7mg 2%
Vitamin K 1.9µg 0µg 2%
Fats 1.08g 2.07g 2%
Polyunsaturated fat 0.676g 0.552g 1%
Monounsaturated fat 0.159g 0.581g 1%
Saturated fat 0.156g 0.419g 1%
Vitamin A 1µg 6µg 1%
Calcium 21mg 12mg 1%
Net carbs 68.7g 23.96g N/A
Sugar 2.5g 0.4g N/A
Trans fat 0.029g N/A
Tryptophan 0.179mg 0.043mg 0%
Threonine 0.469mg 0.138mg 0%
Isoleucine 0.618mg 0.19mg 0%
Leucine 1.018mg 0.365mg 0%
Lysine 0.629mg 0.137mg 0%
Methionine 0.438mg 0.086mg 0%
Phenylalanine 0.721mg 0.24mg 0%
Valine 0.858mg 0.22mg 0%
Histidine 0.384mg 0.121mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
6%
Spätzle
Minerals Daily Need Coverage Score
96%
Wild rice raw
32%
Spätzle

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 158mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.263g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 2.1g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 57)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.