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  6. Kidney beans raw vs. Spätzle

Kidney beans raw vs. Spätzle — In-Depth Nutrition Comparison

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What are the differences between kidney beans raw and spätzle?

  • Kidney beans raw is higher in folate, copper, iron, fiber, phosphorus, vitamin B1, potassium, manganese, and magnesium, yet spätzle is higher in selenium.
  • Kidney beans raw's daily need coverage for folate is 97% more.
  • Kidney beans raw has 37 times more potassium than spätzle. While kidney beans raw has 1406mg of potassium, spätzle has only 38mg.

We used Beans, kidney, all types, mature seeds, raw and Noodles, egg, cooked, unenriched, with added salt types in this article.

Infographic

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +566.7%
Contains more CalciumCalcium +1091.7%
Contains more PotassiumPotassium +3600%
Contains more IronIron +1266.7%
Contains more CopperCopper +877.6%
Contains more ZincZinc +329.2%
Contains more PhosphorusPhosphorus +435.5%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +224.1%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +1663.3%
Contains more Vitamin B2Vitamin B2 +995%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B5Vitamin B5 +196.6%
Contains more Vitamin B6Vitamin B6 +763%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5528.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Spätzle DV% diff.
Folate 394µg 7µg 97%
Copper 0.958mg 0.098mg 96%
Iron 8.2mg 0.6mg 95%
Fiber 24.9g 1.2g 95%
Phosphorus 407mg 76mg 47%
Vitamin B1 0.529mg 0.03mg 42%
Potassium 1406mg 38mg 40%
Protein 23.58g 4.54g 38%
Selenium 3.2µg 23.9µg 38%
Manganese 1.021mg 0.315mg 31%
Magnesium 140mg 21mg 28%
Vitamin B6 0.397mg 0.046mg 27%
Zinc 2.79mg 0.65mg 19%
Vitamin K 19µg 0µg 16%
Vitamin B2 0.219mg 0.02mg 15%
Calcium 143mg 12mg 13%
Carbs 60.01g 25.16g 12%
Vitamin B5 0.78mg 0.263mg 10%
Vitamin B3 2.06mg 0.4mg 10%
Calories 333kcal 138kcal 10%
Cholesterol 0mg 29mg 10%
Sodium 24mg 165mg 6%
Vitamin C 4.5mg 0mg 5%
Choline 25.7mg 5%
Vitamin B12 0µg 0.09µg 4%
Fats 0.83g 2.07g 2%
Saturated fat 0.12g 0.419g 1%
Monounsaturated fat 0.064g 0.581g 1%
Polyunsaturated fat 0.457g 0.552g 1%
Vitamin A 0µg 6µg 1%
Net carbs 35.11g 23.96g N/A
Sugar 2.23g 0.4g N/A
Vitamin E 0.22mg 0.17mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.279mg 0.043mg 0%
Threonine 0.992mg 0.138mg 0%
Isoleucine 1.041mg 0.19mg 0%
Leucine 1.882mg 0.365mg 0%
Lysine 1.618mg 0.137mg 0%
Methionine 0.355mg 0.086mg 0%
Phenylalanine 1.275mg 0.24mg 0%
Valine 1.233mg 0.22mg 0%
Histidine 0.656mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +419.4%
Contains more CarbsCarbs +138.5%
Contains more OtherOther +666%
Contains more FatsFats +149.4%
Contains more WaterWater +476.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -71.4%
Contains more Mono. FatMonounsaturated fat +807.8%
Contains more Poly. FatPolyunsaturated fat +20.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.