Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Soybean raw vs. Spätzle — In-Depth Nutrition Comparison

Compare

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 of 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.
Contains more Calcium +2208.3%
Contains more Iron +2516.7%
Contains more Magnesium +1233.3%
Contains more Phosphorus +826.3%
Contains more Potassium +4628.9%
Contains less Sodium -98.8%
Contains more Zinc +652.3%
Contains more Copper +1591.8%
Contains more Manganese +699%
Contains more Selenium +34.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +2208.3%
Contains more Iron +2516.7%
Contains more Magnesium +1233.3%
Contains more Phosphorus +826.3%
Contains more Potassium +4628.9%
Contains less Sodium -98.8%
Contains more Zinc +652.3%
Contains more Copper +1591.8%
Contains more Manganese +699%
Contains more Selenium +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.
:
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2813.3%
Contains more Vitamin B2 +4250%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B5 +201.5%
Contains more Vitamin B6 +719.6%
Contains more Folate +5257.1%
Contains more Vitamin K +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 21
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2813.3%
Contains more Vitamin B2 +4250%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B5 +201.5%
Contains more Vitamin B6 +719.6%
Contains more Folate +5257.1%
Contains more Vitamin K +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +703.7%
Contains more Fats +863.3%
Contains more Carbs +19.9%
Contains more Other +874%
Contains more Water +693.1%
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 Protein +703.7%
Contains more Fats +863.3%
Contains more Carbs +19.9%
Contains more Other +874%
Contains more Water +693.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +658%
Contains more Polyunsaturated fat +1938.9%
Contains less Saturated Fat -85.5%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +658%
Contains more Polyunsaturated fat +1938.9%
Contains less Saturated Fat -85.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Spätzle
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soybean raw Spätzle Opinion
Net carbs 20.86g 23.96g Spätzle
Protein 36.49g 4.54g Soybean raw
Fats 19.94g 2.07g Soybean raw
Carbs 30.16g 25.16g Soybean raw
Calories 446kcal 138kcal Soybean raw
Sugar 7.33g 0.4g Spätzle
Fiber 9.3g 1.2g Soybean raw
Calcium 277mg 12mg Soybean raw
Iron 15.7mg 0.6mg Soybean raw
Magnesium 280mg 21mg Soybean raw
Phosphorus 704mg 76mg Soybean raw
Potassium 1797mg 38mg Soybean raw
Sodium 2mg 165mg Soybean raw
Zinc 4.89mg 0.65mg Soybean raw
Copper 1.658mg 0.098mg Soybean raw
Manganese 2.517mg 0.315mg Soybean raw
Selenium 17.8µg 23.9µg Spätzle
Vitamin A 22IU 21IU Soybean raw
Vitamin A RAE 1µg 6µg Spätzle
Vitamin E 0.85mg 0.17mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.03mg Soybean raw
Vitamin B2 0.87mg 0.02mg Soybean raw
Vitamin B3 1.623mg 0.4mg Soybean raw
Vitamin B5 0.793mg 0.263mg Soybean raw
Vitamin B6 0.377mg 0.046mg Soybean raw
Folate 375µg 7µg Soybean raw
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 47µg 0µg Soybean raw
Tryptophan 0.591mg 0.043mg Soybean raw
Threonine 1.766mg 0.138mg Soybean raw
Isoleucine 1.971mg 0.19mg Soybean raw
Leucine 3.309mg 0.365mg Soybean raw
Lysine 2.706mg 0.137mg Soybean raw
Methionine 0.547mg 0.086mg Soybean raw
Phenylalanine 2.122mg 0.24mg Soybean raw
Valine 2.029mg 0.22mg Soybean raw
Histidine 1.097mg 0.121mg Soybean raw
Cholesterol 0mg 29mg Soybean raw
Trans Fat 0g 0.029g Soybean raw
Saturated Fat 2.884g 0.419g Spätzle
Monounsaturated Fat 4.404g 0.581g Soybean raw
Polyunsaturated fat 11.255g 0.552g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
6%
Spätzle
Minerals Daily Need Coverage Score
244%
Soybean raw
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 6.93g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 2.465g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 14)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 163mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins

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.