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  6. Yam vs. Spätzle

Yam vs. Spätzle — In-Depth Nutrition Comparison

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Differences between Yam and Spätzle

  • Yam is higher in Potassium, Vitamin B6, Vitamin C, Fiber, Copper, and Vitamin B1, however, Spätzle is richer in Selenium.
  • Spätzle's daily need coverage for Selenium is 42% higher.
  • Yam has less Sodium.

The food types used in this comparison are Yam, raw and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Yam 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.
Yam
Yam
5
:
4
Spätzle
Spätzle
Contains more Calcium +41.7%
Contains more Potassium +2047.4%
Contains less Sodium -94.5%
Contains more Copper +81.6%
Contains more Manganese +26%
Contains more Iron +11.1%
Contains more Phosphorus +38.2%
Contains more Zinc +170.8%
Contains more Selenium +3314.3%
Equal in Magnesium - 21
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +41.7%
Contains more Potassium +2047.4%
Contains less Sodium -94.5%
Contains more Copper +81.6%
Contains more Manganese +26%
Contains more Iron +11.1%
Contains more Phosphorus +38.2%
Contains more Zinc +170.8%
Contains more Selenium +3314.3%
Equal in Magnesium - 21

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.
Yam
Yam
11
:
1
Spätzle
Spätzle
Contains more Vitamin A +557.1%
Contains more Vitamin E +105.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +273.3%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +19.4%
Contains more Vitamin B6 +537%
Contains more Folate +228.6%
Contains more Vitamin K +∞%
Contains more Vitamin B12 +∞%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 A +557.1%
Contains more Vitamin E +105.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +273.3%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +19.4%
Contains more Vitamin B6 +537%
Contains more Folate +228.6%
Contains more Vitamin K +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Spätzle
Spätzle
Contains more Carbs +10.8%
Contains more Other +64%
Contains more Protein +196.7%
Contains more Fats +1117.6%
Equal in Carbs - 25.16
Equal in Water - 67.73
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Spätzle
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 Carbs +10.8%
Contains more Other +64%
Contains more Protein +196.7%
Contains more Fats +1117.6%
Equal in Carbs - 25.16
Equal in Water - 67.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +9583.3%
Contains more Polyunsaturated fat +626.3%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +9583.3%
Contains more Polyunsaturated fat +626.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Spätzle Opinion
Net carbs 23.78g 23.96g Spätzle
Protein 1.53g 4.54g Spätzle
Fats 0.17g 2.07g Spätzle
Carbs 27.88g 25.16g Yam
Calories 118kcal 138kcal Spätzle
Sugar 0.5g 0.4g Spätzle
Fiber 4.1g 1.2g Yam
Calcium 17mg 12mg Yam
Iron 0.54mg 0.6mg Spätzle
Magnesium 21mg 21mg
Phosphorus 55mg 76mg Spätzle
Potassium 816mg 38mg Yam
Sodium 9mg 165mg Yam
Zinc 0.24mg 0.65mg Spätzle
Copper 0.178mg 0.098mg Yam
Manganese 0.397mg 0.315mg Yam
Selenium 0.7µg 23.9µg Spätzle
Vitamin A 138IU 21IU Yam
Vitamin A RAE 7µg 6µg Yam
Vitamin E 0.35mg 0.17mg Yam
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.03mg Yam
Vitamin B2 0.032mg 0.02mg Yam
Vitamin B3 0.552mg 0.4mg Yam
Vitamin B5 0.314mg 0.263mg Yam
Vitamin B6 0.293mg 0.046mg Yam
Folate 23µg 7µg Yam
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 2.3µg 0µg Yam
Tryptophan 0.012mg 0.043mg Spätzle
Threonine 0.054mg 0.138mg Spätzle
Isoleucine 0.052mg 0.19mg Spätzle
Leucine 0.096mg 0.365mg Spätzle
Lysine 0.059mg 0.137mg Spätzle
Methionine 0.021mg 0.086mg Spätzle
Phenylalanine 0.071mg 0.24mg Spätzle
Valine 0.062mg 0.22mg Spätzle
Histidine 0.034mg 0.121mg Spätzle
Cholesterol 0mg 29mg Yam
Trans Fat 0g 0.029g Yam
Saturated Fat 0.037g 0.419g Yam
Monounsaturated Fat 0.006g 0.581g Spätzle
Polyunsaturated fat 0.076g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yam
6%
Spätzle
Minerals Daily Need Coverage Score
26%
Yam
32%
Spätzle

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 156mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.382g)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 51)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.