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  6. Flour vs. Spätzle

Flour vs. Spätzle — In-Depth Nutrition Comparison

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Differences between flour and spätzle

  • Flour is higher than spätzle in vitamin B1, iron, folate, vitamin B2, vitamin B3, selenium, carbs, manganese, and protein.
  • Flour's daily need coverage for vitamin B1 is 63% higher.
  • Flour has 26 times more folate than spätzle. While flour has 183µg of folate, spätzle has only 7µg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Flour 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.
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 CalciumCalcium +25%
Contains more PotassiumPotassium +181.6%
Contains more IronIron +673.3%
Contains more CopperCopper +46.9%
Contains more PhosphorusPhosphorus +42.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +116.5%
Contains more SeleniumSelenium +41.8%
~equal in Magnesium ~21mg
~equal in Zinc ~0.65mg

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.
Flour
Flour
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% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 +2516.7%
Contains more Vitamin B2Vitamin B2 +2370%
Contains more Vitamin B3Vitamin B3 +1376%
Contains more Vitamin B5Vitamin B5 +66.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2514.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.046mg

All nutrients comparison - raw data values

Nutrient Flour Spätzle DV% diff.
Vitamin B1 0.785mg 0.03mg 63%
Iron 4.64mg 0.6mg 51%
Folate 183µg 7µg 44%
Vitamin B2 0.494mg 0.02mg 36%
Vitamin B3 5.904mg 0.4mg 34%
Selenium 33.9µg 23.9µg 18%
Carbs 76.31g 25.16g 17%
Manganese 0.682mg 0.315mg 16%
Protein 10.33g 4.54g 12%
Calories 364kcal 138kcal 11%
Cholesterol 0mg 29mg 10%
Sodium 2mg 165mg 7%
Fiber 2.7g 1.2g 6%
Copper 0.144mg 0.098mg 5%
Phosphorus 108mg 76mg 5%
Vitamin B5 0.438mg 0.263mg 4%
Vitamin B12 0µg 0.09µg 4%
Choline 10.4mg 25.7mg 3%
Fats 0.98g 2.07g 2%
Potassium 107mg 38mg 2%
Vitamin A 0µg 6µg 1%
Vitamin E 0.06mg 0.17mg 1%
Saturated fat 0.155g 0.419g 1%
Monounsaturated fat 0.087g 0.581g 1%
Polyunsaturated fat 0.413g 0.552g 1%
Protein per 100 calories 2.8g 3.3g N/A
Calories per 10 g protein 352kcal 304kcal N/A
Weight per 100 calories 27g 72g N/A
Unsaturated / Saturated Fat ratio 3.2 2.7 N/A
Net carbs 73.61g 23.96g N/A
Magnesium 22mg 21mg 0%
Calcium 15mg 12mg 0%
Sugar 0.27g 0.4g N/A
Zinc 0.7mg 0.65mg 0%
Vitamin B6 0.044mg 0.046mg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.029g N/A
Tryptophan 0.127mg 0.043mg 0%
Threonine 0.281mg 0.138mg 0%
Isoleucine 0.357mg 0.19mg 0%
Leucine 0.71mg 0.365mg 0%
Lysine 0.228mg 0.137mg 0%
Methionine 0.183mg 0.086mg 0%
Phenylalanine 0.52mg 0.24mg 0%
Valine 0.415mg 0.22mg 0%
Histidine 0.23mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +127.5%
Contains more CarbsCarbs +203.3%
Contains more FatsFats +111.2%
Contains more WaterWater +468.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -63%
Contains more Mono. FatMonounsaturated fat +567.8%
Contains more Poly. FatPolyunsaturated fat +33.7%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.