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Black gram vs Spätzle - In-Depth Nutrition Comparison

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The main differences between Black gram and Spätzle

  • Black gram has more Folate, Fiber, Iron, Phosphorus, Magnesium, Vitamin B1, and Vitamin B3, however Spätzle has more Selenium.
  • Daily need coverage for Selenium from Spätzle is 39% higher.
  • Spätzle has 13 times less Folate than Black gram. Black gram has 94µg of Folate, while Spätzle has 7µg.
  • Black gram is lower in Sodium.

Food types used in this article are Mungo beans, mature seeds, cooked, boiled, without salt and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Black gram 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 Calcium +341.7%
Contains more Iron +191.7%
Contains more Magnesium +200%
Contains more Phosphorus +105.3%
Contains more Potassium +507.9%
Contains less Sodium -95.8%
Contains more Zinc +27.7%
Contains more Copper +41.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Calcium +341.7%
Contains more Iron +191.7%
Contains more Magnesium +200%
Contains more Phosphorus +105.3%
Contains more Potassium +507.9%
Contains less Sodium -95.8%
Contains more Zinc +27.7%
Contains more Copper +41.8%

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 A +47.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +275%
Contains more Vitamin B5 +64.6%
Contains more Vitamin B6 +26.1%
Contains more Folate +1242.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.3%
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 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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 A +47.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +275%
Contains more Vitamin B5 +64.6%
Contains more Vitamin B6 +26.1%
Contains more Folate +1242.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.3%
Contains more Vitamin B12 +∞%

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.
Black gram 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 Black gram Spätzle Opinion
Net carbs 11.94g 23.96g Spätzle
Protein 7.54g 4.54g Black gram
Fats 0.55g 2.07g Spätzle
Carbs 18.34g 25.16g Spätzle
Calories 105kcal 138kcal Spätzle
Starch g g
Fructose g 0g Spätzle
Sugar 2.01g 0.4g Spätzle
Fiber 6.4g 1.2g Black gram
Calcium 53mg 12mg Black gram
Iron 1.75mg 0.6mg Black gram
Magnesium 63mg 21mg Black gram
Phosphorus 156mg 76mg Black gram
Potassium 231mg 38mg Black gram
Sodium 7mg 165mg Black gram
Zinc 0.83mg 0.65mg Black gram
Copper 0.139mg 0.098mg Black gram
Vitamin A 31IU 21IU Black gram
Vitamin E 0.15mg 0.17mg Spätzle
Vitamin D 0IU IU Black gram
Vitamin D 0µg µg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.03mg Black gram
Vitamin B2 0.075mg 0.02mg Black gram
Vitamin B3 1.5mg 0.4mg Black gram
Vitamin B5 0.433mg 0.263mg Black gram
Vitamin B6 0.058mg 0.046mg Black gram
Folate 94µg 7µg Black gram
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 2.7µg 0µg Black gram
Tryptophan 0.078mg 0.043mg Black gram
Threonine 0.262mg 0.138mg Black gram
Isoleucine 0.385mg 0.19mg Black gram
Leucine 0.625mg 0.365mg Black gram
Lysine 0.5mg 0.137mg Black gram
Methionine 0.11mg 0.086mg Black gram
Phenylalanine 0.44mg 0.24mg Black gram
Valine 0.423mg 0.22mg Black gram
Histidine 0.211mg 0.121mg Black gram
Cholesterol 0mg 29mg Black gram
Trans Fat 0g 0.029g Black gram
Saturated Fat 0.038g 0.419g Black gram
Monounsaturated Fat 0.029g 0.581g Spätzle
Polyunsaturated fat 0.359g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
17
Black gram
6
Spätzle
Mineral Summary Score
35
Black gram
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
45%
Black gram
27%
Spätzle
Carbohydrates
18%
Black gram
25%
Spätzle
Fats
3%
Black gram
10%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 43)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 158mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.381g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.