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Spätzle vs. Yardlong beans — In-Depth Nutrition Comparison

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Significant differences between Spätzle and Yardlong beans

  • Spätzle is richer in Selenium, and Copper, while Yardlong beans is higher in Vitamin C, Folate, Potassium, and Vitamin B2.
  • Spätzle covers your daily Selenium needs 41% more than Yardlong beans.

Specific food types used in this comparison are Noodles, egg, cooked, unenriched, with added salt and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Spätzle vs Yardlong beans 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 more Phosphorus +33.3%
Contains more Zinc +80.6%
Contains more Copper +108.5%
Contains more Manganese +56.7%
Contains more Selenium +1493.3%
Contains more Calcium +266.7%
Contains more Iron +63.3%
Contains more Magnesium +100%
Contains more Potassium +663.2%
Contains less Sodium -97.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Phosphorus +33.3%
Contains more Zinc +80.6%
Contains more Copper +108.5%
Contains more Manganese +56.7%
Contains more Selenium +1493.3%
Contains more Calcium +266.7%
Contains more Iron +63.3%
Contains more Magnesium +100%
Contains more Potassium +663.2%
Contains less Sodium -97.6%

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.
:
Contains more Vitamin B5 +415.7%
Contains more Vitamin B6 +91.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2042.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +183.3%
Contains more Vitamin B2 +395%
Contains more Vitamin B3 +57.5%
Contains more Folate +542.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B5 +415.7%
Contains more Vitamin B6 +91.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2042.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +183.3%
Contains more Vitamin B2 +395%
Contains more Vitamin B3 +57.5%
Contains more Folate +542.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +79.4%
Contains more Fats +1970%
Contains more Carbs +174.1%
Contains more Water +29.1%
Contains more Other +44%
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +79.4%
Contains more Fats +1970%
Contains more Carbs +174.1%
Contains more Water +29.1%
Contains more Other +44%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6355.6%
Contains more Polyunsaturated fat +1214.3%
Contains less Saturated Fat -93.8%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +6355.6%
Contains more Polyunsaturated fat +1214.3%
Contains less Saturated Fat -93.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spätzle Yardlong beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spätzle Yardlong beans Opinion
Net carbs 23.96g 9.18g Spätzle
Protein 4.54g 2.53g Spätzle
Fats 2.07g 0.1g Spätzle
Carbs 25.16g 9.18g Spätzle
Calories 138kcal 47kcal Spätzle
Sugar 0.4g Yardlong beans
Fiber 1.2g Spätzle
Calcium 12mg 44mg Yardlong beans
Iron 0.6mg 0.98mg Yardlong beans
Magnesium 21mg 42mg Yardlong beans
Phosphorus 76mg 57mg Spätzle
Potassium 38mg 290mg Yardlong beans
Sodium 165mg 4mg Yardlong beans
Zinc 0.65mg 0.36mg Spätzle
Copper 0.098mg 0.047mg Spätzle
Manganese 0.315mg 0.201mg Spätzle
Selenium 23.9µg 1.5µg Spätzle
Vitamin A 21IU 450IU Yardlong beans
Vitamin A RAE 6µg 23µg Yardlong beans
Vitamin E 0.17mg Spätzle
Vitamin C 0mg 16.2mg Yardlong beans
Vitamin B1 0.03mg 0.085mg Yardlong beans
Vitamin B2 0.02mg 0.099mg Yardlong beans
Vitamin B3 0.4mg 0.63mg Yardlong beans
Vitamin B5 0.263mg 0.051mg Spätzle
Vitamin B6 0.046mg 0.024mg Spätzle
Folate 7µg 45µg Yardlong beans
Vitamin B12 0.09µg 0µg Spätzle
Tryptophan 0.043mg 0.029mg Spätzle
Threonine 0.138mg 0.094mg Spätzle
Isoleucine 0.19mg 0.135mg Spätzle
Leucine 0.365mg 0.18mg Spätzle
Lysine 0.137mg 0.166mg Yardlong beans
Methionine 0.086mg 0.036mg Spätzle
Phenylalanine 0.24mg 0.139mg Spätzle
Valine 0.22mg 0.146mg Spätzle
Histidine 0.121mg 0.082mg Spätzle
Cholesterol 29mg 0mg Yardlong beans
Trans Fat 0.029g 0g Yardlong beans
Saturated Fat 0.419g 0.026g Yardlong beans
Monounsaturated Fat 0.581g 0.009g Spätzle
Polyunsaturated fat 0.552g 0.042g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Yardlong beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Spätzle
15%
Yardlong beans
Minerals Daily Need Coverage Score
32%
Spätzle
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 161mg)
Which food is lower in Cholesterol?
Yardlong beans
Yardlong beans is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.393g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 86)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.