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  6. Beans vs. Spätzle

Beans vs. Spätzle — In-Depth Nutrition Comparison

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How are beans and spätzle different?

  • Beans are higher in fiber, copper, vitamin B1, potassium, zinc, and vitamin B6; however, spätzle is richer in selenium.
  • Daily need coverage for selenium for spätzle is 35% higher.
  • Beans contain 8 times more potassium than spätzle. While beans contain 296mg of potassium, spätzle contains only 38mg.
  • Beans have less sodium.

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

Infographic

Beans vs Spätzle infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Beans
Beans
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +431.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Beans
Beans
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
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 Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.4mg

All nutrients comparison - raw data values

Nutrient Beans Spätzle DV% diff.
Selenium 4.5µg 23.9µg 35%
Fiber 5.5g 1.2g 17%
Manganese 0.315mg 14%
Copper 0.206mg 0.098mg 12%
Cholesterol 0mg 29mg 10%
Vitamin B1 0.15mg 0.03mg 10%
Potassium 296mg 38mg 8%
Zinc 1.4mg 0.65mg 7%
Sodium 1mg 165mg 7%
Vitamin B6 0.13mg 0.046mg 6%
Vitamin B5 0.263mg 5%
Calcium 50mg 12mg 4%
Iron 0.29mg 0.6mg 4%
Phosphorus 104mg 76mg 4%
Vitamin B12 0µg 0.09µg 4%
Folate 24µg 7µg 4%
Fats 0.4g 2.07g 3%
Vitamin C 3.1mg 0mg 3%
Magnesium 32mg 21mg 3%
Vitamin B2 0.06mg 0.02mg 3%
Polyunsaturated fat 0.172g 0.552g 3%
Calories 105kcal 138kcal 2%
Carbs 20.49g 25.16g 2%
Protein 4.8g 4.54g 1%
Vitamin K 0.8µg 0µg 1%
Choline 30.8mg 25.7mg 1%
Saturated fat 0.103g 0.419g 1%
Monounsaturated fat 0.035g 0.581g 1%
Protein per 100 calories 4.6g 3.3g N/A
Calories per 10 g protein 219kcal 304kcal N/A
Weight per 100 calories 95g 72g N/A
Unsaturated / Saturated Fat ratio 2 2.7 N/A
Net carbs 14.99g 23.96g N/A
Sugar 7.78g 0.4g N/A
Vitamin A 5µg 6µg 0%
Vitamin E 0.15mg 0.17mg 0%
Vitamin B3 0.43mg 0.4mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.043mg 0%
Threonine 0.138mg 0%
Isoleucine 0.19mg 0%
Leucine 0.365mg 0%
Lysine 0.137mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.24mg 0%
Valine 0.22mg 0%
Histidine 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
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 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
Beans
Beans
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%

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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. Beans - 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.