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  6. Spätzle vs. Semolina

Spätzle vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between spätzle and semolina?

  • Spätzle is richer in selenium, yet semolina is richer in manganese, vitamin B6, vitamin B3, copper, vitamin B1, phosphorus, and vitamin B5.
  • Semolina's daily need coverage for manganese is 31% higher.

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

Infographic

Spätzle vs Semolina infographic
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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.
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%
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%
Contains more SeleniumSelenium +20.1%
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%

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% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 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% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more FatsFats +101%
Contains more WaterWater +586.9%
Contains more ProteinProtein +65.4%
Contains more CarbsCarbs +221.5%
Contains more OtherOther +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +125.2%
Contains more Poly. FatPolyunsaturated fat +71.4%
Contains less Sat. FatSaturated fat -29.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +425%
Contains more GlucoseGlucose +57.1%
Contains more FructoseFructose +∞%
~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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.