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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.
Contains more Calcium +1091.7%
Contains more Iron +1266.7%
Contains more Magnesium +566.7%
Contains more Phosphorus +435.5%
Contains more Potassium +3600%
Contains less Sodium -85.5%
Contains more Zinc +329.2%
Contains more Copper +877.6%
Contains more Manganese +224.1%
Contains more Selenium +646.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +1091.7%
Contains more Iron +1266.7%
Contains more Magnesium +566.7%
Contains more Phosphorus +435.5%
Contains more Potassium +3600%
Contains less Sodium -85.5%
Contains more Zinc +329.2%
Contains more Copper +877.6%
Contains more Manganese +224.1%
Contains more Selenium +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.
:
Contains more Vitamin E +29.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1663.3%
Contains more Vitamin B2 +995%
Contains more Vitamin B3 +415%
Contains more Vitamin B5 +196.6%
Contains more Vitamin B6 +763%
Contains more Folate +5528.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin E +29.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1663.3%
Contains more Vitamin B2 +995%
Contains more Vitamin B3 +415%
Contains more Vitamin B5 +196.6%
Contains more Vitamin B6 +763%
Contains more Folate +5528.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +419.4%
Contains more Carbs +138.5%
Contains more Other +666%
Contains more Fats +149.4%
Contains more Water +476.4%
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 Protein +419.4%
Contains more Carbs +138.5%
Contains more Other +666%
Contains more Fats +149.4%
Contains more Water +476.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +807.8%
Contains more Polyunsaturated fat +20.8%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +807.8%
Contains more Polyunsaturated fat +20.8%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
6%
Spätzle
Minerals Daily Need Coverage Score
130%
Kidney beans raw
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.83g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 22)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 141mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.299g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw 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. 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.