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  6. French beans vs. Spätzle

French beans vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between french beans and spätzle

  • French beans has more fiber, folate, potassium, vitamin B1, magnesium, iron, and calcium, while spätzle has more selenium.
  • Spätzle covers your daily need for selenium, 41% more than french beans.
  • French beans contains 11 times more folate than spätzle. While french beans contains 75µg of folate, spätzle contains only 7µg.
  • The amount of sodium in french beans is lower.

These are the specific foods used in this comparison Beans, french, mature seeds, cooked, boiled, without salt and Noodles, egg, cooked, unenriched, with added salt.

Infographic

French beans 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
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 +166.7%
Contains more CalciumCalcium +425%
Contains more PotassiumPotassium +873.7%
Contains more IronIron +80%
Contains more CopperCopper +17.3%
Contains more PhosphorusPhosphorus +34.2%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +21.3%
Contains more SeleniumSelenium +1891.7%
~equal in Zinc ~0.65mg

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
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 +333.3%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B6Vitamin B6 +128.3%
Contains more FolateFolate +971.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient French beans Spätzle DV% diff.
Selenium 1.2µg 23.9µg 41%
Fiber 9.4g 1.2g 33%
Folate 75µg 7µg 17%
Cholesterol 0mg 29mg 10%
Potassium 370mg 38mg 10%
Vitamin B1 0.13mg 0.03mg 8%
Magnesium 56mg 21mg 8%
Sodium 6mg 165mg 7%
Iron 1.08mg 0.6mg 6%
Choline 25.7mg 5%
Vitamin B6 0.105mg 0.046mg 5%
Protein 7.05g 4.54g 5%
Calcium 63mg 12mg 5%
Phosphorus 102mg 76mg 4%
Vitamin B12 0µg 0.09µg 4%
Manganese 0.382mg 0.315mg 3%
Vitamin B2 0.062mg 0.02mg 3%
Saturated fat 0.083g 0.419g 2%
Fats 0.76g 2.07g 2%
Copper 0.115mg 0.098mg 2%
Monounsaturated fat 0.052g 0.581g 1%
Vitamin A 0µg 6µg 1%
Vitamin E 0.17mg 1%
Polyunsaturated fat 0.453g 0.552g 1%
Vitamin C 1.2mg 0mg 1%
Vitamin B3 0.546mg 0.4mg 1%
Vitamin B5 0.222mg 0.263mg 1%
Calories 129kcal 138kcal 0%
Carbs 24.02g 25.16g 0%
Net carbs 14.62g 23.96g N/A
Sugar 0.4g N/A
Zinc 0.64mg 0.65mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.083mg 0.043mg 0%
Threonine 0.297mg 0.138mg 0%
Isoleucine 0.311mg 0.19mg 0%
Leucine 0.563mg 0.365mg 0%
Lysine 0.484mg 0.137mg 0%
Methionine 0.106mg 0.086mg 0%
Phenylalanine 0.381mg 0.24mg 0%
Valine 0.369mg 0.22mg 0%
Histidine 0.196mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 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 +55.3%
Contains more OtherOther +220%
Contains more FatsFats +172.4%
~equal in Carbs ~25.16g
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 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 -80.2%
Contains more Mono. FatMonounsaturated fat +1017.3%
Contains more Poly. FatPolyunsaturated fat +21.9%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.