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Wild rice vs Spätzle - In-Depth Nutrition Comparison

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How are Wild rice and Spätzle different?

  • Wild rice is richer in Phosphorus, Zinc, Copper, Manganese, Vitamin B3, Magnesium, Vitamin B6, Folate, and Fiber, while Spätzle is higher in Selenium.
  • Wild rice covers your daily need of Phosphorus 51% more than Spätzle.
  • Wild rice contains 17 times more Vitamin B3 than Spätzle. Wild rice 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.

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Wild rice 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
:
Contains more Iron +226.7%
Contains more Calcium +75%
Contains more Potassium +1023.7%
Contains more Magnesium +742.9%
Contains more Copper +434.7%
Contains more Zinc +816.9%
Contains more Phosphorus +469.7%
Contains less Sodium -95.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +226.7%
Contains more Calcium +75%
Contains more Potassium +1023.7%
Contains more Magnesium +742.9%
Contains more Copper +434.7%
Contains more Zinc +816.9%
Contains more Phosphorus +469.7%
Contains less Sodium -95.8%

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
:
Contains more Vitamin E +382.4%
Contains more Vitamin B1 +283.3%
Contains more Vitamin B2 +1210%
Contains more Vitamin B3 +1583.3%
Contains more Vitamin B5 +308.4%
Contains more Vitamin B6 +750%
Contains more Vitamin K +∞%
Contains more Folate +1257.1%
Contains more Vitamin A +10.5%
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% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
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 E +382.4%
Contains more Vitamin B1 +283.3%
Contains more Vitamin B2 +1210%
Contains more Vitamin B3 +1583.3%
Contains more Vitamin B5 +308.4%
Contains more Vitamin B6 +750%
Contains more Vitamin K +∞%
Contains more Folate +1257.1%
Contains more Vitamin A +10.5%
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
39
Wild rice
6
Spätzle
Mineral Summary Score
96
Wild rice
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
88%
Wild rice
27%
Spätzle
Carbohydrates
75%
Wild rice
25%
Spätzle
Fats
5%
Wild rice
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.
Wild rice 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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?
Wild rice
Wild rice is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 158mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.263g)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice 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 ($)

All nutrients comparison - raw data values

Nutrient Wild rice Spätzle Opinion
Calories 357 138 Wild rice
Protein 14.73 4.54 Wild rice
Fats 1.08 2.07 Spätzle
Vitamin C 0 0
Carbs 74.9 25.16 Wild rice
Cholesterol 0 29 Wild rice
Vitamin D 0 Wild rice
Iron 1.96 0.6 Wild rice
Calcium 21 12 Wild rice
Potassium 427 38 Wild rice
Magnesium 177 21 Wild rice
Sugar 2.5 0.4 Spätzle
Fiber 6.2 1.2 Wild rice
Copper 0.524 0.098 Wild rice
Zinc 5.96 0.65 Wild rice
Starch
Phosphorus 433 76 Wild rice
Sodium 7 165 Wild rice
Vitamin A 19 21 Spätzle
Vitamin E 0.82 0.17 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.115 0.03 Wild rice
Vitamin B2 0.262 0.02 Wild rice
Vitamin B3 6.733 0.4 Wild rice
Vitamin B5 1.074 0.263 Wild rice
Vitamin B6 0.391 0.046 Wild rice
Vitamin B12 0 0.09 Spätzle
Vitamin K 1.9 0 Wild rice
Folate 95 7 Wild rice
Trans Fat 0.029 Wild rice
Saturated Fat 0.156 0.419 Wild rice
Monounsaturated Fat 0.159 0.581 Spätzle
Polyunsaturated fat 0.676 0.552 Wild rice
Tryptophan 0.179 0.043 Wild rice
Threonine 0.469 0.138 Wild rice
Isoleucine 0.618 0.19 Wild rice
Leucine 1.018 0.365 Wild rice
Lysine 0.629 0.137 Wild rice
Methionine 0.438 0.086 Wild rice
Phenylalanine 0.721 0.24 Wild rice
Valine 0.858 0.22 Wild rice
Histidine 0.384 0.121 Wild rice
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. Wild rice - 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.