Spätzle vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between spätzle and porridge

Spätzle has more selenium, manganese, phosphorus, and copper, while porridge has more iron and calcium.
Porridge covers your daily need for iron, 39% more than spätzle.
The amount of cholesterol in porridge is lower.

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

Spätzle

Porridge

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%

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

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.

Spätzle

Porridge

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	+∞%

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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