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Soybean vs. Spätzle — In-Depth Nutrition Comparison

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How are Soybean and Spätzle different?

  • Soybean is higher in Iron, Copper, Phosphorus, Manganese, Vitamin B2, Fiber, Vitamin K, Magnesium, and Vitamin B6, however, Spätzle is richer in Selenium.
  • Daily need coverage for Iron from Soybean is 57% higher.

Soybeans, mature cooked, boiled, without salt and Noodles, egg, cooked, unenriched, with added salt are the varieties used in this article.

Infographic

Soybean 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.
Contains more Calcium +750%
Contains more Iron +756.7%
Contains more Magnesium +309.5%
Contains more Phosphorus +222.4%
Contains more Potassium +1255.3%
Contains less Sodium -99.4%
Contains more Zinc +76.9%
Contains more Copper +315.3%
Contains more Manganese +161.6%
Contains more Selenium +227.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +750%
Contains more Iron +756.7%
Contains more Magnesium +309.5%
Contains more Phosphorus +222.4%
Contains more Potassium +1255.3%
Contains less Sodium -99.4%
Contains more Zinc +76.9%
Contains more Copper +315.3%
Contains more Manganese +161.6%
Contains more Selenium +227.4%

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 +105.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +1325%
Contains more Vitamin B6 +408.7%
Contains more Folate +671.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +133.3%
Contains more Vitamin B5 +46.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 +105.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +1325%
Contains more Vitamin B6 +408.7%
Contains more Folate +671.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +133.3%
Contains more Vitamin B5 +46.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +301.1%
Contains more Fats +333.3%
Contains more Other +282%
Contains more Carbs +201%
Equal in Water - 67.73
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +301.1%
Contains more Fats +333.3%
Contains more Other +282%
Contains more Carbs +201%
Equal in Water - 67.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +241%
Contains more Polyunsaturated fat +817.4%
Contains less Saturated Fat -67.7%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +241%
Contains more Polyunsaturated fat +817.4%
Contains less Saturated Fat -67.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean 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 Spätzle Opinion
Net carbs 2.36g 23.96g Spätzle
Protein 18.21g 4.54g Soybean
Fats 8.97g 2.07g Soybean
Carbs 8.36g 25.16g Spätzle
Calories 172kcal 138kcal Soybean
Sugar 3g 0.4g Spätzle
Fiber 6g 1.2g Soybean
Calcium 102mg 12mg Soybean
Iron 5.14mg 0.6mg Soybean
Magnesium 86mg 21mg Soybean
Phosphorus 245mg 76mg Soybean
Potassium 515mg 38mg Soybean
Sodium 1mg 165mg Soybean
Zinc 1.15mg 0.65mg Soybean
Copper 0.407mg 0.098mg Soybean
Manganese 0.824mg 0.315mg Soybean
Selenium 7.3µg 23.9µg Spätzle
Vitamin A 9IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.35mg 0.17mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.03mg Soybean
Vitamin B2 0.285mg 0.02mg Soybean
Vitamin B3 0.399mg 0.4mg Spätzle
Vitamin B5 0.179mg 0.263mg Spätzle
Vitamin B6 0.234mg 0.046mg Soybean
Folate 54µg 7µg Soybean
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 19.2µg 0µg Soybean
Tryptophan 0.242mg 0.043mg Soybean
Threonine 0.723mg 0.138mg Soybean
Isoleucine 0.807mg 0.19mg Soybean
Leucine 1.355mg 0.365mg Soybean
Lysine 1.108mg 0.137mg Soybean
Methionine 0.224mg 0.086mg Soybean
Phenylalanine 0.869mg 0.24mg Soybean
Valine 0.831mg 0.22mg Soybean
Histidine 0.449mg 0.121mg Soybean
Cholesterol 0mg 29mg Soybean
Trans Fat 0g 0.029g Soybean
Saturated Fat 1.297g 0.419g Spätzle
Monounsaturated Fat 1.981g 0.581g Soybean
Polyunsaturated fat 5.064g 0.552g Soybean

Which food is preferable for your diet?

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

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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
23%
Soybean
6%
Spätzle
Minerals Daily Need Coverage Score
75%
Soybean
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 2.6g)
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 0.878g)
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
Soybean contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.