Kidney beans vs. Spätzle — In-Depth Nutrition Comparison
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How are Kidney beans and Spätzle different?
- Kidney beans is richer in Folate, Fiber, Iron, Copper, Vitamin B1, Potassium, and Phosphorus, while Spätzle is higher in Selenium.
- Spätzle covers your daily need of Selenium 41% more than Kidney beans.
- Kidney beans contains 19 times more Folate than Spätzle. Kidney beans contains 130µg of Folate, while Spätzle contains 7µg.
- Kidney beans is lower in Sodium.
Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Noodles, egg, cooked, unenriched, with added salt types were used in this article.
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.
Contains
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Calcium
+191.7%
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Iron
+270%
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Magnesium
+100%
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Phosphorus
+81.6%
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Potassium
+965.8%
Contains
less
Sodium
-99.4%
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Zinc
+53.8%
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Copper
+120.4%
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Manganese
+36.5%
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Selenium
+2072.7%
Contains
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Calcium
+191.7%
Contains
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Iron
+270%
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Magnesium
+100%
Contains
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Phosphorus
+81.6%
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Potassium
+965.8%
Contains
less
Sodium
-99.4%
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Zinc
+53.8%
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Copper
+120.4%
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Manganese
+36.5%
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Selenium
+2072.7%
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.
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Contains
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Vitamin C
+∞%
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Vitamin B1
+433.3%
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Vitamin B2
+190%
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Vitamin B3
+44.5%
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Vitamin B6
+160.9%
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Folate
+1757.1%
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin E
+466.7%
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Vitamin B5
+19.5%
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Vitamin B12
+∞%
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Vitamin C
+∞%
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Vitamin B1
+433.3%
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Vitamin B2
+190%
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Vitamin B3
+44.5%
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Vitamin B6
+160.9%
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Folate
+1757.1%
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin E
+466.7%
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Vitamin B5
+19.5%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+91%
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Other
+118%
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Fats
+314%
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Carbs
+10.4%
Equal in Water - 67.73
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
4.54 g
Fats:
2.07 g
Carbs:
25.16 g
Water:
67.73 g
Other:
0.5 g
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Protein
+91%
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Other
+118%
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Fats
+314%
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Carbs
+10.4%
Equal in Water - 67.73
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-82.6%
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Monounsaturated Fat
+1389.7%
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Polyunsaturated fat
+98.6%
Saturated Fat:
0.073 g
Monounsaturated Fat:
0.039 g
Polyunsaturated fat:
0.278 g
Saturated Fat:
0.419 g
Monounsaturated Fat:
0.581 g
Polyunsaturated fat:
0.552 g
Contains
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Saturated Fat
-82.6%
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Monounsaturated Fat
+1389.7%
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Polyunsaturated fat
+98.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.4g | 23.96g |
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| Protein | 8.67g | 4.54g |
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| Fats | 0.5g | 2.07g |
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| Carbs | 22.8g | 25.16g |
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| Calories | 127kcal | 138kcal |
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| Sugar | 0.32g | 0.4g |
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| Fiber | 6.4g | 1.2g |
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| Calcium | 35mg | 12mg |
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| Iron | 2.22mg | 0.6mg |
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| Magnesium | 42mg | 21mg |
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| Phosphorus | 138mg | 76mg |
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| Potassium | 405mg | 38mg |
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| Sodium | 1mg | 165mg |
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| Zinc | 1mg | 0.65mg |
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| Copper | 0.216mg | 0.098mg |
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| Manganese | 0.43mg | 0.315mg |
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| Selenium | 1.1µg | 23.9µg |
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| Vitamin A | 0IU | 21IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin E | 0.03mg | 0.17mg |
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| Vitamin C | 1.2mg | 0mg |
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| Vitamin B1 | 0.16mg | 0.03mg |
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| Vitamin B2 | 0.058mg | 0.02mg |
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| Vitamin B3 | 0.578mg | 0.4mg |
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| Vitamin B5 | 0.22mg | 0.263mg |
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| Vitamin B6 | 0.12mg | 0.046mg |
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| Folate | 130µg | 7µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 8.4µg | 0µg |
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| Tryptophan | 0.104mg | 0.043mg |
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| Threonine | 0.319mg | 0.138mg |
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| Isoleucine | 0.41mg | 0.19mg |
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| Leucine | 0.736mg | 0.365mg |
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| Lysine | 0.607mg | 0.137mg |
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| Methionine | 0.113mg | 0.086mg |
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| Phenylalanine | 0.511mg | 0.24mg |
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| Valine | 0.5mg | 0.22mg |
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| Histidine | 0.238mg | 0.121mg |
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| Cholesterol | 0mg | 29mg |
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| Trans Fat | 0g | 0.029g |
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| Saturated Fat | 0.073g | 0.419g |
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| Monounsaturated Fat | 0.039g | 0.581g |
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| Polyunsaturated fat | 0.278g | 0.552g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
6%
Minerals Daily Need Coverage Score
38%
32%
Comparison summary
Which food is lower in glycemic index?
Spätzle is lower in glycemic index (difference - 22)
Which food is cheaper?
Spätzle is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Kidney beans is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Kidney beans is lower in Saturated Fat (difference - 0.346g)
Which food is richer in minerals?
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans is relatively richer in vitamins