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  6. Black turtle bean vs. Spätzle

Black turtle bean vs. Spätzle — In-Depth Nutrition Comparison

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What are the main differences between black turtle bean and spätzle?

  • Black turtle bean is richer in folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, magnesium, and manganese, yet spätzle is richer in selenium.
  • Black turtle bean's daily need coverage for folate is 109% higher.
  • Black turtle bean has 39 times more potassium than spätzle. Black turtle bean has 1500mg of potassium, while spätzle has 38mg.

We used Beans, black turtle, mature seeds, raw and Noodles, egg, cooked, unenriched, with added salt types in this comparison.

Infographic

Black turtle 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +661.9%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +3847.4%
Contains more IronIron +1350%
Contains more CopperCopper +920.4%
Contains more ZincZinc +238.5%
Contains more PhosphorusPhosphorus +478.9%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +217.5%
Contains more SeleniumSelenium +646.9%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +865%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +241.8%
Contains more Vitamin B6Vitamin B6 +521.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6242.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Spätzle DV% diff.
Folate 444µg 7µg 109%
Iron 8.7mg 0.6mg 101%
Copper 1mg 0.098mg 100%
Vitamin B1 0.9mg 0.03mg 73%
Fiber 15.5g 1.2g 57%
Phosphorus 440mg 76mg 52%
Potassium 1500mg 38mg 43%
Selenium 3.2µg 23.9µg 38%
Magnesium 160mg 21mg 33%
Protein 21.25g 4.54g 33%
Manganese 1mg 0.315mg 30%
Vitamin B6 0.286mg 0.046mg 18%
Calcium 160mg 12mg 15%
Zinc 2.2mg 0.65mg 14%
Vitamin B5 0.899mg 0.263mg 13%
Carbs 63.25g 25.16g 13%
Vitamin B2 0.193mg 0.02mg 13%
Vitamin B3 1.955mg 0.4mg 10%
Calories 339kcal 138kcal 10%
Cholesterol 0mg 29mg 10%
Sodium 9mg 165mg 7%
Vitamin K 5.6µg 0µg 5%
Choline 25.7mg 5%
Vitamin B12 0µg 0.09µg 4%
Fats 0.9g 2.07g 2%
Saturated fat 0.232g 0.419g 1%
Monounsaturated fat 0.078g 0.581g 1%
Polyunsaturated fat 0.387g 0.552g 1%
Vitamin A 0µg 6µg 1%
Net carbs 47.75g 23.96g N/A
Sugar 2.12g 0.4g N/A
Vitamin E 0.21mg 0.17mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.252mg 0.043mg 0%
Threonine 0.894mg 0.138mg 0%
Isoleucine 0.938mg 0.19mg 0%
Leucine 1.697mg 0.365mg 0%
Lysine 1.459mg 0.137mg 0%
Methionine 0.32mg 0.086mg 0%
Phenylalanine 1.149mg 0.24mg 0%
Valine 1.112mg 0.22mg 0%
Histidine 0.592mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +368.1%
Contains more CarbsCarbs +151.4%
Contains more OtherOther +620%
Contains more FatsFats +130%
Contains more WaterWater +515.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -44.6%
Contains more Mono. FatMonounsaturated fat +644.9%
Contains more Poly. FatPolyunsaturated fat +42.6%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.