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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% 0.36% 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% 1.3% 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 +250%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.263mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Spätzle
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle 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
17%
Black turtle bean
6%
Spätzle
Minerals Daily Need Coverage Score
42%
Black turtle bean
32%
Spätzle

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 20)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 162mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.33g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins

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.