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  6. Soybean raw vs. Spätzle

Soybean raw vs. Spätzle — In-Depth Nutrition Comparison

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How are soybean raw and spätzle different?

  • Soybean raw is higher than spätzle in iron, copper, manganese, folate, phosphorus, vitamin B1, vitamin B2, magnesium, potassium, and vitamin K.
  • Soybean raw covers your daily need for iron, 189% more than spätzle.

Soybeans, mature seeds, raw and Noodles, egg, cooked, unenriched, with added salt types were used in this article.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +1233.3%
Contains more CalciumCalcium +2208.3%
Contains more PotassiumPotassium +4628.9%
Contains more IronIron +2516.7%
Contains more CopperCopper +1591.8%
Contains more ZincZinc +652.3%
Contains more PhosphorusPhosphorus +826.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +699%
Contains more SeleniumSelenium +34.3%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +2813.3%
Contains more Vitamin B2Vitamin B2 +4250%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more Vitamin B5Vitamin B5 +201.5%
Contains more Vitamin B6Vitamin B6 +719.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5257.1%
Contains more CholineCholine +351%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Soybean raw Spätzle DV% diff.
Iron 15.7mg 0.6mg 189%
Copper 1.658mg 0.098mg 173%
Manganese 2.517mg 0.315mg 96%
Folate 375µg 7µg 92%
Phosphorus 704mg 76mg 90%
Polyunsaturated fat 11.255g 0.552g 71%
Vitamin B1 0.874mg 0.03mg 70%
Vitamin B2 0.87mg 0.02mg 65%
Protein 36.49g 4.54g 64%
Magnesium 280mg 21mg 62%
Potassium 1797mg 38mg 52%
Vitamin K 47µg 0µg 39%
Zinc 4.89mg 0.65mg 39%
Fiber 9.3g 1.2g 32%
Calcium 277mg 12mg 27%
Fats 19.94g 2.07g 27%
Vitamin B6 0.377mg 0.046mg 25%
Choline 115.9mg 25.7mg 16%
Calories 446kcal 138kcal 15%
Saturated fat 2.884g 0.419g 11%
Vitamin B5 0.793mg 0.263mg 11%
Selenium 17.8µg 23.9µg 11%
Cholesterol 0mg 29mg 10%
Monounsaturated fat 4.404g 0.581g 10%
Vitamin B3 1.623mg 0.4mg 8%
Vitamin C 6mg 0mg 7%
Sodium 2mg 165mg 7%
Vitamin E 0.85mg 0.17mg 5%
Vitamin B12 0µg 0.09µg 4%
Carbs 30.16g 25.16g 2%
Vitamin A 1µg 6µg 1%
Net carbs 20.86g 23.96g N/A
Sugar 7.33g 0.4g N/A
Trans fat 0g 0.029g N/A
Tryptophan 0.591mg 0.043mg 0%
Threonine 1.766mg 0.138mg 0%
Isoleucine 1.971mg 0.19mg 0%
Leucine 3.309mg 0.365mg 0%
Lysine 2.706mg 0.137mg 0%
Methionine 0.547mg 0.086mg 0%
Phenylalanine 2.122mg 0.24mg 0%
Valine 2.029mg 0.22mg 0%
Histidine 1.097mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +703.7%
Contains more FatsFats +863.3%
Contains more CarbsCarbs +19.9%
Contains more OtherOther +874%
Contains more WaterWater +693.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 more Mono. FatMonounsaturated fat +658%
Contains more Poly. FatPolyunsaturated fat +1938.9%
Contains less Sat. FatSaturated fat -85.5%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.