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  6. Great northern beans vs. Spätzle

Great northern beans vs. Spätzle — In-Depth Nutrition Comparison

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A recap on the differences between great northern beans and spätzle

  • Great northern beans has more folate, fiber, iron, copper, phosphorus, vitamin B1, potassium, and manganese; however, spätzle is higher in selenium.
  • Spätzle covers your daily selenium needs 36% more than great northern beans.
  • Spätzle contains 15 times less folate than great northern beans. Great northern beans contains 102µg of folate, while spätzle contains 7µg.

Food varieties used in this article are Beans, great northern, mature seeds, cooked, boiled, without salt and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 +138.1%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +928.9%
Contains more IronIron +255%
Contains more CopperCopper +152%
Contains more ZincZinc +35.4%
Contains more PhosphorusPhosphorus +117.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +64.4%
Contains more SeleniumSelenium +482.9%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 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 +426.7%
Contains more Vitamin B2Vitamin B2 +195%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more FolateFolate +1357.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.263mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Great northern beans Spätzle DV% diff.
Selenium 4.1µg 23.9µg 36%
Folate 102µg 7µg 24%
Fiber 7g 1.2g 23%
Iron 2.13mg 0.6mg 19%
Copper 0.247mg 0.098mg 17%
Phosphorus 165mg 76mg 13%
Vitamin B1 0.158mg 0.03mg 11%
Potassium 391mg 38mg 10%
Cholesterol 0mg 29mg 10%
Manganese 0.518mg 0.315mg 9%
Protein 8.33g 4.54g 8%
Magnesium 50mg 21mg 7%
Sodium 2mg 165mg 7%
Calcium 68mg 12mg 6%
Choline 25.7mg 5%
Vitamin B6 0.117mg 0.046mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B2 0.059mg 0.02mg 3%
Fats 0.45g 2.07g 2%
Vitamin B3 0.681mg 0.4mg 2%
Polyunsaturated fat 0.187g 0.552g 2%
Zinc 0.88mg 0.65mg 2%
Saturated fat 0.14g 0.419g 1%
Monounsaturated fat 0.021g 0.581g 1%
Calories 118kcal 138kcal 1%
Vitamin E 0.17mg 1%
Vitamin A 0µg 6µg 1%
Carbs 21.09g 25.16g 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 14.09g 23.96g N/A
Sugar 0.4g N/A
Vitamin B5 0.266mg 0.263mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.099mg 0.043mg 0%
Threonine 0.351mg 0.138mg 0%
Isoleucine 0.368mg 0.19mg 0%
Leucine 0.665mg 0.365mg 0%
Lysine 0.572mg 0.137mg 0%
Methionine 0.125mg 0.086mg 0%
Phenylalanine 0.451mg 0.24mg 0%
Valine 0.436mg 0.22mg 0%
Histidine 0.232mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +83.5%
Contains more OtherOther +126%
Contains more FatsFats +360%
Contains more CarbsCarbs +19.3%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -66.6%
Contains more Mono. FatMonounsaturated fat +2666.7%
Contains more Poly. FatPolyunsaturated fat +195.2%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.