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  6. Baked beans vs. Spätzle

Baked beans vs. Spätzle — In-Depth Nutrition Comparison

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A recap on the differences between baked beans and spätzle

  • Baked beans have more iron, fiber, folate, potassium, vitamin B1, and copper; however, spätzle is higher in selenium.
  • Spätzle covers your daily selenium needs 33% more than baked beans.
  • Spätzle contains 9 times less potassium than baked beans. Baked beans contain 358mg of potassium, while spätzle contains 38mg.
  • Spätzle has less saturated fat.

Food varieties used in this article are Beans, baked, home prepared and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Baked beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +104.8%
Contains more CalciumCalcium +408.3%
Contains more PotassiumPotassium +842.1%
Contains more IronIron +231.7%
Contains more CopperCopper +62.2%
Contains more ZincZinc +12.3%
Contains more PhosphorusPhosphorus +43.4%
Contains less SodiumSodium -60.9%
Contains more ManganeseManganese +23.5%
Contains more SeleniumSelenium +319.3%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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 B1Vitamin B1 +353.3%
Contains more Vitamin B2Vitamin B2 +145%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more FolateFolate +585.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +69.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Spätzle DV% diff.
Selenium 5.7µg 23.9µg 33%
Fiber 5.5g 1.2g 17%
Iron 1.99mg 0.6mg 17%
Sodium 422mg 165mg 11%
Folate 48µg 7µg 10%
Vitamin B1 0.136mg 0.03mg 9%
Potassium 358mg 38mg 9%
Cholesterol 5mg 29mg 8%
Saturated fat 1.948g 0.419g 7%
Copper 0.159mg 0.098mg 7%
Phosphorus 109mg 76mg 5%
Choline 25.7mg 5%
Calcium 61mg 12mg 5%
Magnesium 43mg 21mg 5%
Fats 5.15g 2.07g 5%
Monounsaturated fat 2.133g 0.581g 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B6 0.09mg 0.046mg 3%
Manganese 0.255mg 0.315mg 3%
Vitamin B5 0.155mg 0.263mg 2%
Protein 5.54g 4.54g 2%
Vitamin B2 0.049mg 0.02mg 2%
Polyunsaturated fat 0.74g 0.552g 1%
Calories 155kcal 138kcal 1%
Vitamin E 0.17mg 1%
Vitamin A 0µg 6µg 1%
Zinc 0.73mg 0.65mg 1%
Carbs 21.63g 25.16g 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 23.96g N/A
Sugar 0.4g N/A
Vitamin B3 0.408mg 0.4mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.067mg 0.043mg 0%
Threonine 0.228mg 0.138mg 0%
Isoleucine 0.242mg 0.19mg 0%
Leucine 0.428mg 0.365mg 0%
Lysine 0.379mg 0.137mg 0%
Methionine 0.086mg 0.086mg 0%
Phenylalanine 0.287mg 0.24mg 0%
Valine 0.282mg 0.22mg 0%
Histidine 0.153mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +22%
Contains more FatsFats +148.8%
Contains more OtherOther +402%
Contains more CarbsCarbs +16.3%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 more Mono. FatMonounsaturated fat +267.1%
Contains more Poly. FatPolyunsaturated fat +34.1%
Contains less Sat. FatSaturated fat -78.5%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.