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Refried beans vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between refried beans and spätzle

  • Refried beans have more iron, fiber, potassium, and vitamin C, while spätzle has more selenium.
  • Spätzle covers your daily need for selenium, 33% more than refried beans.
  • The amount of sodium in spätzle is lower.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Noodles, egg, cooked, unenriched, with added salt.

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Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +66.7%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +739.5%
Contains more IronIron +140%
Contains more CopperCopper +31.6%
Contains more PhosphorusPhosphorus +21.1%
Contains more ZincZinc +12.1%
Contains less SodiumSodium -55.4%
Contains more SeleniumSelenium +312.1%
~equal in Manganese ~0.315mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 +153.3%
Contains more Vitamin B2Vitamin B2 +295%
Contains more Vitamin B6Vitamin B6 +123.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +88.9%
Contains more Vitamin B5Vitamin B5 +39.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +21.2%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.4mg

All nutrients comparison - raw data values

Nutrient Refried beans Spätzle DV% diff.
Selenium 5.8µg 23.9µg 33%
Histidine 153mg 0.121mg 22%
Iron 1.44mg 0.6mg 11%
Cholesterol 0mg 29mg 10%
Fiber 3.7g 1.2g 10%
Sodium 370mg 165mg 9%
Potassium 319mg 38mg 8%
Vitamin C 6mg 0mg 7%
Vitamin B2 0.079mg 0.02mg 5%
Vitamin B12 0µg 0.09µg 4%
Carbs 13.55g 25.16g 4%
Vitamin B6 0.103mg 0.046mg 4%
Vitamin B1 0.076mg 0.03mg 4%
Magnesium 35mg 21mg 3%
Copper 0.129mg 0.098mg 3%
Starch 7.43g 3%
Vitamin K 2.1µg 0µg 2%
Calories 90kcal 138kcal 2%
Phosphorus 92mg 76mg 2%
Calcium 29mg 12mg 2%
Vitamin E 0.09mg 0.17mg 1%
Manganese 0.289mg 0.315mg 1%
Vitamin A 0µg 6µg 1%
Saturated fat 0.631g 0.419g 1%
Zinc 0.58mg 0.65mg 1%
Protein 4.98g 4.54g 1%
Vitamin B5 0.189mg 0.263mg 1%
Folate 11µg 7µg 1%
Choline 21.2mg 25.7mg 1%
Fats 2.01g 2.07g 0%
Net carbs 9.85g 23.96g N/A
Sugar 0.54g 0.4g N/A
Vitamin B3 0.367mg 0.4mg 0%
Trans fat 0.016g 0.029g N/A
Monounsaturated fat 0.601g 0.581g 0%
Polyunsaturated fat 0.543g 0.552g 0%
Tryptophan 0.065mg 0.043mg 0%
Threonine 0.231mg 0.138mg 0%
Isoleucine 0.242mg 0.19mg 0%
Leucine 0.438mg 0.365mg 0%
Lysine 0.377mg 0.137mg 0%
Methionine 0.083mg 0.086mg 0%
Phenylalanine 0.297mg 0.24mg 0%
Valine 0.287mg 0.22mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 WaterWater +14.8%
Contains more OtherOther +242%
Contains more CarbsCarbs +85.7%
~equal in Protein ~4.54g
~equal in Fats ~2.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 -33.6%
~equal in Monounsaturated fat ~0.581g
~equal in Polyunsaturated fat ~0.552g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1250%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.