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  6. Black gram vs. Spätzle

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 for 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
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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
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 +200%
Contains more CalciumCalcium +341.7%
Contains more PotassiumPotassium +507.9%
Contains more IronIron +191.7%
Contains more CopperCopper +41.8%
Contains more ZincZinc +27.7%
Contains more PhosphorusPhosphorus +105.3%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +30.8%
Contains more SeleniumSelenium +856%

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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 B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +64.6%
Contains more Vitamin B6Vitamin B6 +26.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1242.9%
Contains more CholineCholine +15.2%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Black gram Spätzle DV% diff.
Selenium 2.5µg 23.9µg 39%
Folate 94µg 7µg 22%
Fiber 6.4g 1.2g 21%
Iron 1.75mg 0.6mg 14%
Phosphorus 156mg 76mg 11%
Magnesium 63mg 21mg 10%
Vitamin B1 0.15mg 0.03mg 10%
Cholesterol 0mg 29mg 10%
Vitamin B3 1.5mg 0.4mg 7%
Sodium 7mg 165mg 7%
Potassium 231mg 38mg 6%
Protein 7.54g 4.54g 6%
Copper 0.139mg 0.098mg 5%
Calcium 53mg 12mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B2 0.075mg 0.02mg 4%
Manganese 0.412mg 0.315mg 4%
Vitamin B5 0.433mg 0.263mg 3%
Vitamin K 2.7µg 0µg 2%
Saturated fat 0.038g 0.419g 2%
Calories 105kcal 138kcal 2%
Fats 0.55g 2.07g 2%
Zinc 0.83mg 0.65mg 2%
Carbs 18.34g 25.16g 2%
Monounsaturated fat 0.029g 0.581g 1%
Vitamin B6 0.058mg 0.046mg 1%
Vitamin C 1mg 0mg 1%
Polyunsaturated fat 0.359g 0.552g 1%
Choline 29.6mg 25.7mg 1%
Net carbs 11.94g 23.96g N/A
Sugar 2.01g 0.4g N/A
Vitamin E 0.15mg 0.17mg 0%
Vitamin A 2µg 6µg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.078mg 0.043mg 0%
Threonine 0.262mg 0.138mg 0%
Isoleucine 0.385mg 0.19mg 0%
Leucine 0.625mg 0.365mg 0%
Lysine 0.5mg 0.137mg 0%
Methionine 0.11mg 0.086mg 0%
Phenylalanine 0.44mg 0.24mg 0%
Valine 0.423mg 0.22mg 0%
Histidine 0.211mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 +66.1%
Contains more OtherOther +112%
Contains more FatsFats +276.4%
Contains more CarbsCarbs +37.2%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 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 -90.9%
Contains more Mono. FatMonounsaturated fat +1903.4%
Contains more Poly. FatPolyunsaturated fat +53.8%

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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. 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.