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  6. Soba vs. Spätzle

Soba vs. Spätzle — In-Depth Nutrition Comparison

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A recap on the differences between soba and spätzle

  • Soba has more vitamin B1; however, spätzle is higher in copper and phosphorus.
  • Spätzle contains 3 times less vitamin B1 than soba. Soba contains 0.094mg of vitamin B1, while spätzle contains 0.03mg.
  • Soba has less sodium.

Food varieties used in this article are Noodles, japanese, soba, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Soba vs Spätzle infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Soba
Soba
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 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 less SodiumSodium -63.6%
Contains more ManganeseManganese +18.7%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +200%
Contains more IronIron +25%
Contains more CopperCopper +1125%
Contains more ZincZinc +441.7%
Contains more PhosphorusPhosphorus +204%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~38mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Soba
Soba
3
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% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
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 +213.3%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Soba Spätzle DV% diff.
Selenium 23.9µg 43%
Cholesterol 0mg 29mg 10%
Copper 0.008mg 0.098mg 10%
Phosphorus 25mg 76mg 7%
Fiber 1.2g 5%
Zinc 0.12mg 0.65mg 5%
Sodium 60mg 165mg 5%
Vitamin B1 0.094mg 0.03mg 5%
Choline 25.7mg 5%
Vitamin B12 0µg 0.09µg 4%
Fats 0.1g 2.07g 3%
Magnesium 9mg 21mg 3%
Manganese 0.374mg 0.315mg 3%
Polyunsaturated fat 0.031g 0.552g 3%
Calories 99kcal 138kcal 2%
Iron 0.48mg 0.6mg 2%
Saturated fat 0.019g 0.419g 2%
Protein 5.06g 4.54g 1%
Carbs 21.44g 25.16g 1%
Calcium 4mg 12mg 1%
Vitamin A 0µg 6µg 1%
Vitamin E 0.17mg 1%
Vitamin B3 0.51mg 0.4mg 1%
Vitamin B5 0.235mg 0.263mg 1%
Monounsaturated fat 0.026g 0.581g 1%
Protein per 100 calories 5.1g 3.3g N/A
Calories per 10 g protein 196kcal 304kcal N/A
Weight per 100 calories 101g 72g N/A
Unsaturated / Saturated Fat ratio 3 2.7 N/A
Net carbs 21.44g 23.96g N/A
Potassium 35mg 38mg 0%
Sugar 0.4g N/A
Vitamin B2 0.026mg 0.02mg 0%
Vitamin B6 0.04mg 0.046mg 0%
Folate 7µg 7µg 0%
Trans fat 0.029g N/A
Tryptophan 0.072mg 0.043mg 0%
Threonine 0.177mg 0.138mg 0%
Isoleucine 0.195mg 0.19mg 0%
Leucine 0.33mg 0.365mg 0%
Lysine 0.214mg 0.137mg 0%
Methionine 0.072mg 0.086mg 0%
Phenylalanine 0.217mg 0.24mg 0%
Valine 0.249mg 0.22mg 0%
Histidine 0.119mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 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 +11.5%
Contains more FatsFats +1970%
Contains more CarbsCarbs +17.4%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 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 -95.5%
Contains more Mono. FatMonounsaturated fat +2134.6%
Contains more Poly. FatPolyunsaturated fat +1680.6%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.