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Bean raw vs. Spätzle — In-Depth Nutrition Comparison

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Important differences between bean raw and spätzle

  • Bean raw has more folate, copper, fiber, vitamin B1, iron, phosphorus, potassium, magnesium, manganese, and vitamin B6 than spätzle.
  • Bean raw's daily need coverage for folate is 130% more.
  • Bean raw contains 37 times more potassium than spätzle. Bean raw contains 1393mg of potassium, while spätzle contains 38mg.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Bean raw vs Spätzle 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 MagnesiumMagnesium +738.1%
Contains more CalciumCalcium +841.7%
Contains more PotassiumPotassium +3565.8%
Contains more IronIron +745%
Contains more CopperCopper +811.2%
Contains more ZincZinc +250.8%
Contains more PhosphorusPhosphorus +440.8%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +264.4%
Contains more SeleniumSelenium +16.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +2276.7%
Contains more Vitamin B2Vitamin B2 +960%
Contains more Vitamin B3Vitamin B3 +193.5%
Contains more Vitamin B5Vitamin B5 +198.5%
Contains more Vitamin B6Vitamin B6 +930.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7400%
Contains more CholineCholine +157.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Spätzle DV% diff.
Folate 525µg 7µg 130%
Copper 0.893mg 0.098mg 88%
Vitamin B1 0.713mg 0.03mg 57%
Fiber 15.5g 1.2g 57%
Iron 5.07mg 0.6mg 56%
Phosphorus 411mg 76mg 48%
Potassium 1393mg 38mg 40%
Magnesium 176mg 21mg 37%
Manganese 1.148mg 0.315mg 36%
Protein 21.42g 4.54g 34%
Vitamin B6 0.474mg 0.046mg 33%
Vitamin B2 0.212mg 0.02mg 15%
Zinc 2.28mg 0.65mg 15%
Starch 34.17g 14%
Carbs 62.55g 25.16g 12%
Vitamin B5 0.785mg 0.263mg 10%
Calories 347kcal 138kcal 10%
Cholesterol 0mg 29mg 10%
Calcium 113mg 12mg 10%
Sodium 12mg 165mg 7%
Choline 66.2mg 25.7mg 7%
Selenium 27.9µg 23.9µg 7%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 0µg 5%
Vitamin B3 1.174mg 0.4mg 5%
Vitamin B12 0µg 0.09µg 4%
Saturated fat 0.235g 0.419g 1%
Vitamin A 0µg 6µg 1%
Monounsaturated fat 0.229g 0.581g 1%
Fats 1.23g 2.07g 1%
Polyunsaturated fat 0.407g 0.552g 1%
Net carbs 47.05g 23.96g N/A
Sugar 2.11g 0.4g N/A
Vitamin E 0.21mg 0.17mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.237mg 0.043mg 0%
Threonine 0.81mg 0.138mg 0%
Isoleucine 0.871mg 0.19mg 0%
Leucine 1.558mg 0.365mg 0%
Lysine 1.356mg 0.137mg 0%
Methionine 0.259mg 0.086mg 0%
Phenylalanine 1.095mg 0.24mg 0%
Valine 0.998mg 0.22mg 0%
Histidine 0.556mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +371.8%
Contains more CarbsCarbs +148.6%
Contains more OtherOther +594%
Contains more FatsFats +68.3%
Contains more WaterWater +497.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -43.9%
Contains more Mono. FatMonounsaturated fat +153.7%
Contains more Poly. FatPolyunsaturated fat +35.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4850%
Contains more GlucoseGlucose +85.7%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.