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  6. Bran vs. Spätzle

Bran vs. Spätzle — In-Depth Nutrition Comparison

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The main differences between bran and spätzle

  • Bran has more manganese, vitamin B1, phosphorus, and fiber; however, spätzle has more selenium.
  • Daily need coverage for selenium for spätzle is 29% higher.
  • Spätzle has 5 times less vitamin B1 than bran. Bran has 0.16mg of vitamin B1, while spätzle has 0.03mg.
  • Bran is lower in sodium.

Food types used in this article are Oat bran, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Bran 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.
Bran
Bran
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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 +90.5%
Contains more PotassiumPotassium +142.1%
Contains more IronIron +46.7%
Contains more PhosphorusPhosphorus +56.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +206%
Contains more CalciumCalcium +20%
Contains more CopperCopper +48.5%
Contains more ZincZinc +22.6%
Contains more SeleniumSelenium +210.4%

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.
Bran
Bran
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bran Spätzle DV% diff.
Selenium 7.7µg 23.9µg 29%
Manganese 0.964mg 0.315mg 28%
Vitamin B1 0.16mg 0.03mg 11%
Cholesterol 0mg 29mg 10%
Sodium 1mg 165mg 7%
Fiber 2.6g 1.2g 6%
Phosphorus 119mg 76mg 6%
Calories 40kcal 138kcal 5%
Carbs 11.44g 25.16g 5%
Magnesium 40mg 21mg 5%
Choline 25.7mg 5%
Iron 0.88mg 0.6mg 4%
Copper 0.066mg 0.098mg 4%
Vitamin B12 0µg 0.09µg 4%
Protein 3.21g 4.54g 3%
Fats 0.86g 2.07g 2%
Potassium 92mg 38mg 2%
Vitamin B3 0.144mg 0.4mg 2%
Vitamin B6 0.025mg 0.046mg 2%
Zinc 0.53mg 0.65mg 1%
Vitamin A 0µg 6µg 1%
Vitamin E 0.17mg 1%
Vitamin B2 0.034mg 0.02mg 1%
Vitamin B5 0.217mg 0.263mg 1%
Saturated fat 0.163g 0.419g 1%
Monounsaturated fat 0.291g 0.581g 1%
Polyunsaturated fat 0.339g 0.552g 1%
Protein per 100 calories 8g 3.3g N/A
Calories per 10 g protein 125kcal 304kcal N/A
Weight per 100 calories 250g 72g N/A
Unsaturated / Saturated Fat ratio 3.9 2.7 N/A
Net carbs 8.84g 23.96g N/A
Calcium 10mg 12mg 0%
Sugar 0.4g N/A
Folate 6µg 7µg 0%
Trans fat 0.029g N/A
Tryptophan 0.057mg 0.043mg 0%
Threonine 0.086mg 0.138mg 0%
Isoleucine 0.114mg 0.19mg 0%
Leucine 0.235mg 0.365mg 0%
Lysine 0.13mg 0.137mg 0%
Methionine 0.057mg 0.086mg 0%
Phenylalanine 0.155mg 0.24mg 0%
Valine 0.165mg 0.22mg 0%
Histidine 0.07mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 WaterWater +24%
Contains more ProteinProtein +41.4%
Contains more FatsFats +140.7%
Contains more CarbsCarbs +119.9%
~equal in Other ~0.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 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 -61.1%
Contains more Mono. FatMonounsaturated fat +99.7%
Contains more Poly. FatPolyunsaturated fat +62.8%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.