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Fava beans vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between fava beans and spätzle

  • Fava beans have more folate, copper, fiber, iron, phosphorus, potassium, and vitamin B1, while spätzle has more selenium.
  • Spätzle covers your daily need for selenium, 39% more than fava beans.
  • Fava beans contain 15 times more folate than spätzle. While fava beans contain 104µg of folate, spätzle contains only 7µg.
  • The amount of sodium in fava beans is lower.

These are the specific foods used in this comparison Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Fava beans 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" 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 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 +104.8%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +605.3%
Contains more IronIron +150%
Contains more CopperCopper +164.3%
Contains more ZincZinc +55.4%
Contains more PhosphorusPhosphorus +64.5%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +33.7%
Contains more SeleniumSelenium +819.2%

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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 +223.3%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +77.8%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1385.7%
Contains more CholineCholine +19.1%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B5Vitamin B5 +67.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Fava beans Spätzle DV% diff.
Selenium 2.6µg 23.9µg 39%
Folate 104µg 7µg 24%
Copper 0.259mg 0.098mg 18%
Fiber 5.4g 1.2g 17%
Iron 1.5mg 0.6mg 11%
Cholesterol 0mg 29mg 10%
Sodium 5mg 165mg 7%
Phosphorus 125mg 76mg 7%
Potassium 268mg 38mg 7%
Protein 7.6g 4.54g 6%
Vitamin B1 0.097mg 0.03mg 6%
Manganese 0.421mg 0.315mg 5%
Magnesium 43mg 21mg 5%
Vitamin B2 0.089mg 0.02mg 5%
Vitamin B12 0µg 0.09µg 4%
Zinc 1.01mg 0.65mg 3%
Polyunsaturated fat 0.164g 0.552g 3%
Fats 0.4g 2.07g 3%
Saturated fat 0.066g 0.419g 2%
Calcium 36mg 12mg 2%
Vitamin K 2.9µg 0µg 2%
Carbs 19.65g 25.16g 2%
Vitamin B3 0.711mg 0.4mg 2%
Vitamin B5 0.157mg 0.263mg 2%
Vitamin B6 0.072mg 0.046mg 2%
Choline 30.6mg 25.7mg 1%
Monounsaturated fat 0.079g 0.581g 1%
Calories 110kcal 138kcal 1%
Vitamin E 0.02mg 0.17mg 1%
Vitamin A 1µg 6µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 23.96g N/A
Sugar 1.82g 0.4g N/A
Trans fat 0g 0.029g N/A
Tryptophan 0.072mg 0.043mg 0%
Threonine 0.27mg 0.138mg 0%
Isoleucine 0.306mg 0.19mg 0%
Leucine 0.572mg 0.365mg 0%
Lysine 0.486mg 0.137mg 0%
Methionine 0.062mg 0.086mg 0%
Phenylalanine 0.321mg 0.24mg 0%
Valine 0.338mg 0.22mg 0%
Histidine 0.193mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 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 +67.4%
Contains more OtherOther +62%
Contains more FatsFats +417.5%
Contains more CarbsCarbs +28%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 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 -84.2%
Contains more Mono. FatMonounsaturated fat +635.4%
Contains more Poly. FatPolyunsaturated fat +236.6%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.