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  6. Bean vs. Spätzle

Bean vs. Spätzle — In-Depth Nutrition Comparison

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How are Bean and Spätzle different?

  • Bean is higher in Fiber, Copper, Vitamin B1, Potassium, Zinc, and Vitamin B6, however, Spätzle is richer in Selenium.
  • Daily need coverage for Selenium from Spätzle is 35% higher.
  • Bean contains 8 times more Potassium than Spätzle. While Bean contains 296mg of Potassium, Spätzle contains only 38mg.
  • Bean has less Sodium.

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

Infographic

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

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.
Bean
Bean
9
:
3
Spätzle
Spätzle
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 +∞%
Contains more Vitamin E +13.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.4
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%
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%
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 +∞%
Contains more Vitamin E +13.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Spätzle
Spätzle
Contains more Other +242%
Contains more Fats +417.5%
Contains more Carbs +22.8%
Equal in Protein - 4.54
Equal in Water - 67.73
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
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
Contains more Other +242%
Contains more Fats +417.5%
Contains more Carbs +22.8%
Equal in Protein - 4.54
Equal in Water - 67.73

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Spätzle
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 Bean Spätzle Opinion
Net carbs 14.99g 23.96g Spätzle
Protein 4.8g 4.54g Bean
Fats 0.4g 2.07g Spätzle
Carbs 20.49g 25.16g Spätzle
Calories 105kcal 138kcal Spätzle
Sugar 7.78g 0.4g Spätzle
Fiber 5.5g 1.2g Bean
Calcium 50mg 12mg Bean
Iron 0.29mg 0.6mg Spätzle
Magnesium 32mg 21mg Bean
Phosphorus 104mg 76mg Bean
Potassium 296mg 38mg Bean
Sodium 1mg 165mg Bean
Zinc 1.4mg 0.65mg Bean
Copper 0.206mg 0.098mg Bean
Manganese 0.315mg Spätzle
Selenium 4.5µg 23.9µg Spätzle
Vitamin A 106IU 21IU Bean
Vitamin A RAE 5µg 6µg Spätzle
Vitamin E 0.15mg 0.17mg Spätzle
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.03mg Bean
Vitamin B2 0.06mg 0.02mg Bean
Vitamin B3 0.43mg 0.4mg Bean
Vitamin B5 0.263mg Spätzle
Vitamin B6 0.13mg 0.046mg Bean
Folate 24µg 7µg Bean
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.8µg 0µg 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 0mg 29mg Bean
Trans Fat 0g 0.029g Bean
Saturated Fat 0.103g 0.419g Bean
Monounsaturated Fat 0.035g 0.581g Spätzle
Polyunsaturated fat 0.172g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Spätzle
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
11%
Bean
6%
Spätzle
Minerals Daily Need Coverage Score
25%
Bean
32%
Spätzle

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