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.
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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.
| 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% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.18 g
Fats:
0.35 g
Carbs:
24.35 g
Water:
65.74 g
Other:
1.38 g
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
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.149 g
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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
42%
32%
Comparison summary
Which food is lower in glycemic index?
Spätzle is lower in glycemic index (difference - 20)
Which food is cheaper?
Spätzle is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Black turtle bean is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 162mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.33g)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean is relatively richer in vitamins