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  6. Spätzle vs. Bean

Spätzle vs. Bean — In-Depth Nutrition Comparison

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How are Spätzle and Bean different?

  • Spätzle is higher in Selenium, however, Bean is richer in Fiber, Copper, Vitamin B1, Potassium, Zinc, and Vitamin B6.
  • Daily need coverage for Selenium from Spätzle is 35% higher.

Noodles, egg, cooked, unenriched, with added salt and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Spätzle vs Bean 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.
Spätzle
Spätzle
3
:
7
Bean
Bean
Contains more Iron +106.9%
Contains more Selenium +431.1%
Contains more Calcium +316.7%
Contains more Magnesium +52.4%
Contains more Phosphorus +36.8%
Contains more Potassium +678.9%
Contains less Sodium -99.4%
Contains more Zinc +115.4%
Contains more Copper +110.2%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +106.9%
Contains more Selenium +431.1%
Contains more Calcium +316.7%
Contains more Magnesium +52.4%
Contains more Phosphorus +36.8%
Contains more Potassium +678.9%
Contains less Sodium -99.4%
Contains more Zinc +115.4%
Contains more Copper +110.2%

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.
Spätzle
Spätzle
3
:
9
Bean
Bean
Contains more Vitamin E +13.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +404.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +182.6%
Contains more Folate +242.9%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.43
Spätzle
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +13.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +404.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +182.6%
Contains more Folate +242.9%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spätzle
Spätzle
2
:
3
Bean
Bean
Contains more Fats +417.5%
Contains more Carbs +22.8%
Contains more Other +242%
Equal in Protein - 4.8
Equal in Water - 72.6
Spätzle
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +417.5%
Contains more Carbs +22.8%
Contains more Other +242%
Equal in Protein - 4.8
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spätzle
Spätzle
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +1560%
Contains more Polyunsaturated fat +220.9%
Contains less Saturated Fat -75.4%
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +1560%
Contains more Polyunsaturated fat +220.9%
Contains less Saturated Fat -75.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Bean Opinion
Net carbs 23.96g 14.99g Spätzle
Protein 4.54g 4.8g Bean
Fats 2.07g 0.4g Spätzle
Carbs 25.16g 20.49g Spätzle
Calories 138kcal 105kcal Spätzle
Sugar 0.4g 7.78g Spätzle
Fiber 1.2g 5.5g Bean
Calcium 12mg 50mg Bean
Iron 0.6mg 0.29mg Spätzle
Magnesium 21mg 32mg Bean
Phosphorus 76mg 104mg Bean
Potassium 38mg 296mg Bean
Sodium 165mg 1mg Bean
Zinc 0.65mg 1.4mg Bean
Copper 0.098mg 0.206mg Bean
Manganese 0.315mg Spätzle
Selenium 23.9µg 4.5µg Spätzle
Vitamin A 21IU 106IU Bean
Vitamin A RAE 6µg 5µg Spätzle
Vitamin E 0.17mg 0.15mg Spätzle
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.03mg 0.15mg Bean
Vitamin B2 0.02mg 0.06mg Bean
Vitamin B3 0.4mg 0.43mg Bean
Vitamin B5 0.263mg Spätzle
Vitamin B6 0.046mg 0.13mg Bean
Folate 7µg 24µg Bean
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 0.8µg Bean
Tryptophan 0.043mg Spätzle
Threonine 0.138mg Spätzle
Isoleucine 0.19mg Spätzle
Leucine 0.365mg Spätzle
Lysine 0.137mg Spätzle
Methionine 0.086mg Spätzle
Phenylalanine 0.24mg Spätzle
Valine 0.22mg Spätzle
Histidine 0.121mg Spätzle
Cholesterol 29mg 0mg Bean
Trans Fat 0.029g 0g Bean
Saturated Fat 0.419g 0.103g Bean
Monounsaturated Fat 0.581g 0.035g Spätzle
Polyunsaturated fat 0.552g 0.172g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Bean
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
11%
Bean
Minerals Daily Need Coverage Score
32%
Spätzle
25%
Bean

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 7.38g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 33)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.316g)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
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.

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.