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  6. Semolina vs. Spätzle

Semolina vs. Spätzle — In-Depth Nutrition Comparison

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What are the main differences between semolina and spätzle?

  • Semolina is richer in manganese, vitamin B6, vitamin B3, copper, vitamin B1, phosphorus, and vitamin B5, yet spätzle is richer in selenium.
  • Semolina's daily need coverage for manganese is 31% higher.
  • Semolina has 13 times more vitamin B3 than spätzle. Semolina has 5.048mg of vitamin B3, while spätzle has 0.4mg.
  • Semolina contains less sodium.

We used Rice, white, long-grain, parboiled, unenriched, dry and Noodles, egg, cooked, unenriched, with added salt types in this comparison.

Infographic

Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 +28.6%
Contains more CalciumCalcium +491.7%
Contains more PotassiumPotassium +357.9%
Contains more IronIron +23.3%
Contains more CopperCopper +189.8%
Contains more ZincZinc +56.9%
Contains more PhosphorusPhosphorus +101.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +228.6%
Contains more SeleniumSelenium +20.1%

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.
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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 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% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Contains more Vitamin B1Vitamin B1 +646.7%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B5Vitamin B5 +155.5%
Contains more Vitamin B6Vitamin B6 +882.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Semolina Spätzle DV% diff.
Manganese 1.035mg 0.315mg 31%
Vitamin B6 0.452mg 0.046mg 31%
Vitamin B3 5.048mg 0.4mg 29%
Starch 68.29g 28%
Copper 0.284mg 0.098mg 21%
Carbs 80.89g 25.16g 19%
Vitamin B1 0.224mg 0.03mg 16%
Calories 374kcal 138kcal 12%
Phosphorus 153mg 76mg 11%
Cholesterol 0mg 29mg 10%
Vitamin B5 0.672mg 0.263mg 8%
Sodium 2mg 165mg 7%
Selenium 19.9µg 23.9µg 7%
Protein 7.51g 4.54g 6%
Calcium 71mg 12mg 6%
Choline 25.7mg 5%
Potassium 174mg 38mg 4%
Vitamin B12 0µg 0.09µg 4%
Zinc 1.02mg 0.65mg 3%
Fats 1.03g 2.07g 2%
Iron 0.74mg 0.6mg 2%
Fiber 1.8g 1.2g 2%
Vitamin B2 0.05mg 0.02mg 2%
Polyunsaturated fat 0.322g 0.552g 2%
Magnesium 27mg 21mg 1%
Vitamin A 6µg 1%
Vitamin E 0.03mg 0.17mg 1%
Saturated fat 0.294g 0.419g 1%
Monounsaturated fat 0.258g 0.581g 1%
Protein per 100 calories 2g 3.3g N/A
Calories per 10 g protein 498kcal 304kcal N/A
Weight per 100 calories 27g 72g N/A
Unsaturated / Saturated Fat ratio 2 2.7 N/A
Net carbs 79.09g 23.96g N/A
Sugar 0.33g 0.4g N/A
Vitamin K 0.1µg 0µg 0%
Folate 8µg 7µg 0%
Trans fat 0.029g N/A
Tryptophan 0.103mg 0.043mg 0%
Threonine 0.271mg 0.138mg 0%
Isoleucine 0.339mg 0.19mg 0%
Leucine 0.656mg 0.365mg 0%
Lysine 0.215mg 0.137mg 0%
Methionine 0.183mg 0.086mg 0%
Phenylalanine 0.398mg 0.24mg 0%
Valine 0.47mg 0.22mg 0%
Histidine 0.185mg 0.121mg 0%
Fructose 0.02g 0g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +65.4%
Contains more CarbsCarbs +221.5%
Contains more OtherOther +42%
Contains more FatsFats +101%
Contains more WaterWater +586.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 -29.8%
Contains more Mono. FatMonounsaturated fat +125.2%
Contains more Poly. FatPolyunsaturated fat +71.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +425%
Contains more GlucoseGlucose +57.1%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.