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Navy bean vs Spätzle - In-Depth Nutrition Comparison

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What are the main differences between Navy bean and Spätzle?

  • Navy bean is richer in Folate, Vitamin B1, Copper, Magnesium, Iron, Vitamin B2, Vitamin B5, and Vitamin B6, yet Spätzle is richer in Selenium, and Vitamin C.
  • Spätzle's daily need coverage for Selenium is 42% higher.
  • Navy bean has 19 times more Folate than Spätzle. Navy bean has 132µg of Folate, while Spätzle has 7µg.

We used Beans, navy, mature seeds, sprouted, raw and Noodles, egg, cooked, unenriched, with added salt types in this comparison.

Infographic

Navy bean vs Spätzle infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +221.7%
Contains more Calcium +25%
Contains more Potassium +707.9%
Contains more Magnesium +381%
Contains more Copper +263.3%
Contains more Zinc +36.9%
Contains more Phosphorus +31.6%
Contains less Sodium -92.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +221.7%
Contains more Calcium +25%
Contains more Potassium +707.9%
Contains more Magnesium +381%
Contains more Copper +263.3%
Contains more Zinc +36.9%
Contains more Phosphorus +31.6%
Contains less Sodium -92.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +213.7%
Contains more Vitamin B6 +315.2%
Contains more Folate +1785.7%
Contains more Vitamin A +425%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +213.7%
Contains more Vitamin B6 +315.2%
Contains more Folate +1785.7%
Contains more Vitamin A +425%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Navy bean
6
Spätzle
Mineral Summary Score
45
Navy bean
19
Spätzle

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
37%
Navy bean
27%
Spätzle
Carbohydrates
13%
Navy bean
25%
Spätzle
Fats
3%
Navy bean
10%
Spätzle

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 39)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy bean
Navy bean is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 152mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.334g)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins

All nutrients comparison - raw data values

Nutrient Navy bean Spätzle Opinion
Calories 67 138 Spätzle
Protein 6.15 4.54 Navy bean
Fats 0.7 2.07 Spätzle
Vitamin C 18.8 0 Navy bean
Carbs 13.05 25.16 Spätzle
Cholesterol 0 29 Navy bean
Vitamin D 0 Navy bean
Iron 1.93 0.6 Navy bean
Calcium 15 12 Navy bean
Potassium 307 38 Navy bean
Magnesium 101 21 Navy bean
Sugar 0.4 Navy bean
Fiber 1.2 Spätzle
Copper 0.356 0.098 Navy bean
Zinc 0.89 0.65 Navy bean
Starch
Phosphorus 100 76 Navy bean
Sodium 13 165 Navy bean
Vitamin A 4 21 Spätzle
Vitamin E 0.17 Spätzle
Vitamin D 0 Navy bean
Vitamin B1 0.39 0.03 Navy bean
Vitamin B2 0.215 0.02 Navy bean
Vitamin B3 1.22 0.4 Navy bean
Vitamin B5 0.825 0.263 Navy bean
Vitamin B6 0.191 0.046 Navy bean
Vitamin B12 0 0.09 Spätzle
Vitamin K 0 Spätzle
Folate 132 7 Navy bean
Trans Fat 0 0.029 Navy bean
Saturated Fat 0.085 0.419 Navy bean
Monounsaturated Fat 0.052 0.581 Spätzle
Polyunsaturated fat 0.407 0.552 Spätzle
Tryptophan 0.064 0.043 Navy bean
Threonine 0.258 0.138 Navy bean
Isoleucine 0.273 0.19 Navy bean
Leucine 0.442 0.365 Navy bean
Lysine 0.35 0.137 Navy bean
Methionine 0.064 0.086 Spätzle
Phenylalanine 0.31 0.24 Navy bean
Valine 0.316 0.22 Navy bean
Histidine 0.172 0.121 Navy bean
Fructose 0 Spätzle

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.