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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.

Infographic

Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wild rice
Wild rice
8
:
0
Spätzle
Spätzle
Contains more Calcium +75%
Contains more Iron +226.7%
Contains more Magnesium +742.9%
Contains more Phosphorus +469.7%
Contains more Potassium +1023.7%
Contains less Sodium -95.8%
Contains more Zinc +816.9%
Contains more Copper +434.7%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Calcium +75%
Contains more Iron +226.7%
Contains more Magnesium +742.9%
Contains more Phosphorus +469.7%
Contains more Potassium +1023.7%
Contains less Sodium -95.8%
Contains more Zinc +816.9%
Contains more Copper +434.7%

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
Wild rice
Wild rice
9
:
2
Spätzle
Spätzle
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 Folate +1257.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +10.5%
Contains more Vitamin B12 +∞%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Spätzle
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 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 Folate +1257.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +10.5%
Contains more Vitamin B12 +∞%

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 Sodium ok
Lower in Cholesterol 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 Spätzle Opinion
Net carbs 68.7g 23.96g Wild rice
Protein 14.73g 4.54g Wild rice
Fats 1.08g 2.07g Spätzle
Carbs 74.9g 25.16g Wild rice
Calories 357kcal 138kcal Wild rice
Starch g g
Fructose g 0g Spätzle
Sugar 2.5g 0.4g Spätzle
Fiber 6.2g 1.2g Wild rice
Calcium 21mg 12mg Wild rice
Iron 1.96mg 0.6mg Wild rice
Magnesium 177mg 21mg Wild rice
Phosphorus 433mg 76mg Wild rice
Potassium 427mg 38mg Wild rice
Sodium 7mg 165mg Wild rice
Zinc 5.96mg 0.65mg Wild rice
Copper 0.524mg 0.098mg Wild rice
Vitamin A 19IU 21IU Spätzle
Vitamin E 0.82mg 0.17mg Wild rice
Vitamin D 0IU IU Wild rice
Vitamin D 0µg µg Wild rice
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.03mg Wild rice
Vitamin B2 0.262mg 0.02mg Wild rice
Vitamin B3 6.733mg 0.4mg Wild rice
Vitamin B5 1.074mg 0.263mg Wild rice
Vitamin B6 0.391mg 0.046mg Wild rice
Folate 95µg 7µg Wild rice
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 1.9µg 0µg Wild rice
Tryptophan 0.179mg 0.043mg Wild rice
Threonine 0.469mg 0.138mg Wild rice
Isoleucine 0.618mg 0.19mg Wild rice
Leucine 1.018mg 0.365mg Wild rice
Lysine 0.629mg 0.137mg Wild rice
Methionine 0.438mg 0.086mg Wild rice
Phenylalanine 0.721mg 0.24mg Wild rice
Valine 0.858mg 0.22mg Wild rice
Histidine 0.384mg 0.121mg Wild rice
Cholesterol 0mg 29mg Wild rice
Trans Fat g 0.029g Wild rice
Saturated Fat 0.156g 0.419g Wild rice
Monounsaturated Fat 0.159g 0.581g Spätzle
Polyunsaturated fat 0.676g 0.552g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
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

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 158mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 29mg)
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 ($)

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.