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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 differences between black turtle bean and spätzle?

  • Black turtle bean is higher in fiber, iron, folate, copper, vitamin B1, potassium, and phosphorus, yet spätzle is higher in selenium.
  • Spätzle's daily need coverage for selenium is 41% more.
  • Black turtle bean has 12 times more folate than spätzle. While black turtle bean has 86µg of folate, spätzle has only 7µg.
  • The amount of sodium in black turtle bean is lower.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Noodles, egg, cooked, unenriched, with added salt types in this article.

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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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 +133.3%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +1039.5%
Contains more IronIron +375%
Contains more CopperCopper +174.5%
Contains more ZincZinc +16.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -98.2%
Contains more SeleniumSelenium +1891.7%
~equal in Manganese ~0.315mg

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 +411.8%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +31.8%
Contains more Vitamin B6Vitamin B6 +67.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1128.6%
Contains more CholineCholine +26.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.263mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Spätzle DV% diff.
Selenium 1.2µg 23.9µg 41%
Iron 2.85mg 0.6mg 28%
Fiber 8.3g 1.2g 28%
Folate 86µg 7µg 20%
Copper 0.269mg 0.098mg 19%
Vitamin B1 0.225mg 0.03mg 16%
Potassium 433mg 38mg 12%
Phosphorus 152mg 76mg 11%
Cholesterol 0mg 29mg 10%
Protein 8.18g 4.54g 7%
Magnesium 49mg 21mg 7%
Sodium 3mg 165mg 7%
Vitamin E 0.87mg 0.17mg 5%
Vitamin B12 0µg 0.09µg 4%
Calcium 55mg 12mg 4%
Vitamin B2 0.056mg 0.02mg 3%
Vitamin K 3.3µg 0µg 3%
Fats 0.35g 2.07g 3%
Polyunsaturated fat 0.149g 0.552g 3%
Saturated fat 0.089g 0.419g 2%
Vitamin B6 0.077mg 0.046mg 2%
Vitamin A 0µg 6µg 1%
Manganese 0.327mg 0.315mg 1%
Monounsaturated fat 0.03g 0.581g 1%
Vitamin B3 0.527mg 0.4mg 1%
Choline 32.6mg 25.7mg 1%
Zinc 0.76mg 0.65mg 1%
Calories 130kcal 138kcal 0%
Carbs 24.35g 25.16g 0%
Net carbs 16.05g 23.96g N/A
Sugar 0.32g 0.4g N/A
Vitamin B5 0.26mg 0.263mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.097mg 0.043mg 0%
Threonine 0.344mg 0.138mg 0%
Isoleucine 0.361mg 0.19mg 0%
Leucine 0.653mg 0.365mg 0%
Lysine 0.562mg 0.137mg 0%
Methionine 0.123mg 0.086mg 0%
Phenylalanine 0.442mg 0.24mg 0%
Valine 0.428mg 0.22mg 0%
Histidine 0.228mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 +80.2%
Contains more OtherOther +176%
Contains more FatsFats +491.4%
~equal in Carbs ~25.16g
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 -78.8%
Contains more Mono. FatMonounsaturated fat +1836.7%
Contains more Poly. FatPolyunsaturated fat +270.5%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.