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  6. Soybean vs. Spätzle

Soybean vs. Spätzle — In-Depth Nutrition Comparison

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How are soybeans and spätzle different?

  • Soybeans are 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 for soybeans 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
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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +309.5%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +1255.3%
Contains more IronIron +756.7%
Contains more CopperCopper +315.3%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +222.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +161.6%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +105.9%
Contains more Vitamin B1Vitamin B1 +416.7%
Contains more Vitamin B2Vitamin B2 +1325%
Contains more Vitamin B6Vitamin B6 +408.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +671.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +46.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.4mg

All nutrients comparison - raw data values

Nutrient Soybean Spätzle DV% diff.
Iron 5.14mg 0.6mg 57%
Copper 0.407mg 0.098mg 34%
Selenium 7.3µg 23.9µg 30%
Polyunsaturated fat 5.064g 0.552g 30%
Protein 18.21g 4.54g 27%
Phosphorus 245mg 76mg 24%
Manganese 0.824mg 0.315mg 22%
Vitamin B2 0.285mg 0.02mg 20%
Fiber 6g 1.2g 19%
Vitamin K 19.2µg 0µg 16%
Magnesium 86mg 21mg 15%
Potassium 515mg 38mg 14%
Vitamin B6 0.234mg 0.046mg 14%
Folate 54µg 7µg 12%
Fats 8.97g 2.07g 11%
Cholesterol 0mg 29mg 10%
Vitamin B1 0.155mg 0.03mg 10%
Calcium 102mg 12mg 9%
Sodium 1mg 165mg 7%
Carbs 8.36g 25.16g 6%
Zinc 1.15mg 0.65mg 5%
Vitamin B12 0µg 0.09µg 4%
Choline 47.5mg 25.7mg 4%
Saturated fat 1.297g 0.419g 4%
Monounsaturated fat 1.981g 0.581g 4%
Calories 172kcal 138kcal 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B5 0.179mg 0.263mg 2%
Vitamin A 0µg 6µg 1%
Vitamin E 0.35mg 0.17mg 1%
Protein per 100 calories 11g 3.3g N/A
Calories per 10 g protein 94kcal 304kcal N/A
Weight per 100 calories 58g 72g N/A
Unsaturated / Saturated Fat ratio 5.4 2.7 N/A
Net carbs 2.36g 23.96g N/A
Sugar 3g 0.4g N/A
Vitamin B3 0.399mg 0.4mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.242mg 0.043mg 0%
Threonine 0.723mg 0.138mg 0%
Isoleucine 0.807mg 0.19mg 0%
Leucine 1.355mg 0.365mg 0%
Lysine 1.108mg 0.137mg 0%
Methionine 0.224mg 0.086mg 0%
Phenylalanine 0.869mg 0.24mg 0%
Valine 0.831mg 0.22mg 0%
Histidine 0.449mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +301.1%
Contains more FatsFats +333.3%
Contains more OtherOther +282%
Contains more CarbsCarbs +201%
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 +241%
Contains more Poly. FatPolyunsaturated fat +817.4%
Contains less Sat. FatSaturated fat -67.7%

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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. 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.