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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +52.4%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +678.9%
Contains more CopperCopper +110.2%
Contains more ZincZinc +115.4%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -99.4%
Contains more IronIron +106.9%
Contains more SeleniumSelenium +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
8
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 1.3% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +404.8%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +19.8%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 OtherOther +242%
Contains more FatsFats +417.5%
Contains more CarbsCarbs +22.8%
~equal in Protein ~4.54g
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -75.4%
Contains more Mono. FatMonounsaturated Fat +1560%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Spätzle Opinion
Calories 105kcal 138kcal Spätzle
Protein 4.8g 4.54g Bean
Fats 0.4g 2.07g Spätzle
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 23.96g Spätzle
Carbs 20.49g 25.16g Spätzle
Cholesterol 0mg 29mg Bean
Magnesium 32mg 21mg Bean
Calcium 50mg 12mg Bean
Potassium 296mg 38mg Bean
Iron 0.29mg 0.6mg Spätzle
Sugar 7.78g 0.4g Spätzle
Fiber 5.5g 1.2g Bean
Copper 0.206mg 0.098mg Bean
Zinc 1.4mg 0.65mg Bean
Phosphorus 104mg 76mg Bean
Sodium 1mg 165mg Bean
Vitamin A 106IU 21IU Bean
Vitamin A 5µg 6µg Spätzle
Vitamin E 0.15mg 0.17mg Spätzle
Manganese 0.315mg Spätzle
Selenium 4.5µg 23.9µg Spätzle
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
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.8µg 0µg Bean
Folate 24µg 7µg Bean
Trans Fat 0g 0.029g Bean
Choline 30.8mg 25.7mg Bean
Saturated Fat 0.103g 0.419g Bean
Monounsaturated Fat 0.035g 0.581g Spätzle
Polyunsaturated fat 0.172g 0.552g Spätzle
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 164mg)
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.