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  6. Oats vs. Spätzle

Oats vs. Spätzle — In-Depth Nutrition Comparison

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How are oats and spätzle different?

  • Oats are higher than spätzle in manganese, phosphorus, vitamin B1, copper, iron, fiber, magnesium, zinc, vitamin B5, and folate.
  • Oats cover your daily need for manganese, 200% more than spätzle.
  • Oats contain 25 times more vitamin B1 than spätzle. Oats contain 0.763mg of vitamin B1, while spätzle contains 0.03mg.

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

Infographic

Oats 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.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +350%
Contains more PotassiumPotassium +1028.9%
Contains more IronIron +686.7%
Contains more CopperCopper +538.8%
Contains more ZincZinc +510.8%
Contains more PhosphorusPhosphorus +588.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1460.6%

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.
Oats
Oats
6
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% 191% 32% 18% 81% 27% 0% 0% 42%
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 +2443.3%
Contains more Vitamin B2Vitamin B2 +595%
Contains more Vitamin B3Vitamin B3 +140.3%
Contains more Vitamin B5Vitamin B5 +412.9%
Contains more Vitamin B6Vitamin B6 +158.7%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Spätzle DV% diff.
Manganese 4.916mg 0.315mg 200%
Phosphorus 523mg 76mg 64%
Vitamin B1 0.763mg 0.03mg 61%
Copper 0.626mg 0.098mg 59%
Iron 4.72mg 0.6mg 52%
Selenium 23.9µg 43%
Fiber 10.6g 1.2g 38%
Magnesium 177mg 21mg 37%
Zinc 3.97mg 0.65mg 30%
Protein 16.89g 4.54g 25%
Vitamin B5 1.349mg 0.263mg 22%
Carbs 66.27g 25.16g 14%
Calories 389kcal 138kcal 13%
Polyunsaturated fat 2.535g 0.552g 13%
Potassium 429mg 38mg 12%
Folate 56µg 7µg 12%
Cholesterol 0mg 29mg 10%
Vitamin B2 0.139mg 0.02mg 9%
Fats 6.9g 2.07g 7%
Sodium 2mg 165mg 7%
Vitamin B6 0.119mg 0.046mg 6%
Choline 25.7mg 5%
Calcium 54mg 12mg 4%
Vitamin B3 0.961mg 0.4mg 4%
Vitamin B12 0µg 0.09µg 4%
Saturated fat 1.217g 0.419g 4%
Monounsaturated fat 2.178g 0.581g 4%
Vitamin A 0µg 6µg 1%
Vitamin E 0.17mg 1%
Protein per 100 calories 4.3g 3.3g N/A
Calories per 10 g protein 230kcal 304kcal N/A
Weight per 100 calories 26g 72g N/A
Unsaturated / Saturated Fat ratio 3.9 2.7 N/A
Net carbs 55.67g 23.96g N/A
Sugar 0.4g N/A
Trans fat 0.029g N/A
Tryptophan 0.234mg 0.043mg 0%
Threonine 0.575mg 0.138mg 0%
Isoleucine 0.694mg 0.19mg 0%
Leucine 1.284mg 0.365mg 0%
Lysine 0.701mg 0.137mg 0%
Methionine 0.312mg 0.086mg 0%
Phenylalanine 0.895mg 0.24mg 0%
Valine 0.937mg 0.22mg 0%
Histidine 0.405mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +272%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +163.4%
Contains more OtherOther +244%
Contains more WaterWater +724%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 more Mono. FatMonounsaturated fat +274.9%
Contains more Poly. FatPolyunsaturated fat +359.2%
Contains less Sat. FatSaturated fat -65.6%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.