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  6. Spätzle vs. Soba

Spätzle vs. Soba — In-Depth Nutrition Comparison

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A recap on the differences between spätzle and soba

  • Spätzle has more copper and phosphorus; however, soba is higher in vitamin B1.

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

Infographic

Spätzle vs Soba 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
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%
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 +∞%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +18.7%
~equal in Potassium ~35mg

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%
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%
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 +∞%
Contains more Vitamin B1Vitamin B1 +213.3%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +27.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Spätzle Soba DV% diff.
Selenium 23.9µg 43%
Cholesterol 29mg 0mg 10%
Copper 0.098mg 0.008mg 10%
Phosphorus 76mg 25mg 7%
Fiber 1.2g 5%
Zinc 0.65mg 0.12mg 5%
Sodium 165mg 60mg 5%
Vitamin B1 0.03mg 0.094mg 5%
Choline 25.7mg 5%
Vitamin B12 0.09µg 0µg 4%
Fats 2.07g 0.1g 3%
Magnesium 21mg 9mg 3%
Manganese 0.315mg 0.374mg 3%
Polyunsaturated fat 0.552g 0.031g 3%
Calories 138kcal 99kcal 2%
Iron 0.6mg 0.48mg 2%
Saturated fat 0.419g 0.019g 2%
Protein 4.54g 5.06g 1%
Carbs 25.16g 21.44g 1%
Calcium 12mg 4mg 1%
Vitamin A 6µg 0µg 1%
Vitamin E 0.17mg 1%
Vitamin B3 0.4mg 0.51mg 1%
Vitamin B5 0.263mg 0.235mg 1%
Monounsaturated fat 0.581g 0.026g 1%
Protein per 100 calories 3.3g 5.1g N/A
Calories per 10 g protein 304kcal 196kcal N/A
Weight per 100 calories 72g 101g N/A
Unsaturated / Saturated Fat ratio 2.7 3 N/A
Net carbs 23.96g 21.44g N/A
Potassium 38mg 35mg 0%
Sugar 0.4g N/A
Vitamin B2 0.02mg 0.026mg 0%
Vitamin B6 0.046mg 0.04mg 0%
Folate 7µg 7µg 0%
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.072mg 0%
Threonine 0.138mg 0.177mg 0%
Isoleucine 0.19mg 0.195mg 0%
Leucine 0.365mg 0.33mg 0%
Lysine 0.137mg 0.214mg 0%
Methionine 0.086mg 0.072mg 0%
Phenylalanine 0.24mg 0.217mg 0%
Valine 0.22mg 0.249mg 0%
Histidine 0.121mg 0.119mg 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
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
Contains more FatsFats +1970%
Contains more CarbsCarbs +17.4%
Contains more OtherOther +28.2%
Contains more ProteinProtein +11.5%
~equal in Water ~73.01g

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
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
Contains more Mono. FatMonounsaturated fat +2134.6%
Contains more Poly. FatPolyunsaturated fat +1680.6%
Contains less Sat. FatSaturated fat -95.5%

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