Porridge vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between porridge and spätzle

Porridge has more iron and calcium, while spätzle has more selenium, manganese, phosphorus, and copper.
Porridge covers your daily need for iron, 39% more than spätzle.
Porridge contains 7 times more calcium than spätzle. While porridge contains 87mg of calcium, spätzle contains only 12mg.
The amount of sodium in porridge is lower.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Noodles, egg, cooked, unenriched, with added salt.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Porridge

Spätzle

Contains more CalciumCalcium	+625%
Contains more IronIron	+523.3%
Contains less SodiumSodium	-96.4%

Contains more MagnesiumMagnesium	+320%
Contains more PotassiumPotassium	+137.5%
Contains more CopperCopper	+145%
Contains more ZincZinc	+400%
Contains more PhosphorusPhosphorus	+406.7%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+753.6%

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.

Porridge

Spätzle

Contains more Vitamin B1Vitamin B1	+83.3%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin B3Vitamin B3	+30%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+71.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+750%
Contains more Vitamin B5Vitamin B5	+270.4%
Contains more Vitamin B6Vitamin B6	+253.8%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.74mg	0.6mg	39%
Selenium	2.8µg	23.9µg	38%
Manganese	0mg	0.315mg	14%
Cholesterol	0mg	29mg	10%
Phosphorus	15mg	76mg	9%
Calcium	87mg	12mg	8%
Sodium	6mg	165mg	7%
Protein	1.44g	4.54g	6%
Copper	0.04mg	0.098mg	6%
Carbs	10.52g	25.16g	5%
Zinc	0.13mg	0.65mg	5%
Choline		25.7mg	5%
Calories	50kcal	138kcal	4%
Magnesium	5mg	21mg	4%
Vitamin B5	0.071mg	0.263mg	4%
Vitamin B12	0µg	0.09µg	4%
Fats	0.21g	2.07g	3%
Fiber	0.5g	1.2g	3%
Vitamin B6	0.013mg	0.046mg	3%
Polyunsaturated fat	0.114g	0.552g	3%
Vitamin B1	0.055mg	0.03mg	2%
Saturated fat	0.033g	0.419g	2%
Potassium	16mg	38mg	1%
Vitamin A	0µg	6µg	1%
Vitamin E	0.02mg	0.17mg	1%
Vitamin B3	0.52mg	0.4mg	1%
Folate	12µg	7µg	1%
Monounsaturated fat	0.028g	0.581g	1%
Protein per 100 calories	2.9g	3.3g	N/A
Calories per 10 g protein	347kcal	304kcal	N/A
Weight per 100 calories	200g	72g	N/A
Unsaturated / Saturated Fat ratio	4.3	2.7	N/A
Net carbs	10.02g	23.96g	N/A
Sugar	0.03g	0.4g	N/A
Vitamin B2	0.025mg	0.02mg	0%
Vitamin K	0.1µg	0µg	0%
Trans fat		0.029g	N/A
Tryptophan	0.02mg	0.043mg	0%
Threonine	0.045mg	0.138mg	0%
Isoleucine	0.063mg	0.19mg	0%
Leucine	0.11mg	0.365mg	0%
Lysine	0.037mg	0.137mg	0%
Methionine	0.027mg	0.086mg	0%
Phenylalanine	0.078mg	0.24mg	0%
Valine	0.07mg	0.22mg	0%
Histidine	0.033mg	0.121mg	0%