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  6. Spätzle vs. Refried beans

Spätzle vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between spätzle and refried beans

  • Spätzle has more selenium, while refried beans have more iron, fiber, potassium, and vitamin C.
  • Spätzle covers your daily need for selenium, 33% more than refried beans.

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

Infographic

Spätzle vs Refried beans 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
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%
Contains more ZincZinc +12.1%
Contains less SodiumSodium -55.4%
Contains more SeleniumSelenium +312.1%
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%
~equal in Manganese ~0.289mg

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 0% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg

All nutrients comparison - raw data values

Nutrient Spätzle Refried beans DV% diff.
Selenium 23.9µg 5.8µg 33%
Histidine 0.121mg 153mg 22%
Iron 0.6mg 1.44mg 11%
Cholesterol 29mg 0mg 10%
Fiber 1.2g 3.7g 10%
Sodium 165mg 370mg 9%
Potassium 38mg 319mg 8%
Vitamin C 0mg 6mg 7%
Vitamin B2 0.02mg 0.079mg 5%
Vitamin B12 0.09µg 0µg 4%
Carbs 25.16g 13.55g 4%
Vitamin B6 0.046mg 0.103mg 4%
Vitamin B1 0.03mg 0.076mg 4%
Magnesium 21mg 35mg 3%
Copper 0.098mg 0.129mg 3%
Starch 7.43g 3%
Vitamin K 0µg 2.1µg 2%
Calories 138kcal 90kcal 2%
Phosphorus 76mg 92mg 2%
Calcium 12mg 29mg 2%
Vitamin E 0.17mg 0.09mg 1%
Manganese 0.315mg 0.289mg 1%
Vitamin A 6µg 0µg 1%
Saturated fat 0.419g 0.631g 1%
Zinc 0.65mg 0.58mg 1%
Protein 4.54g 4.98g 1%
Vitamin B5 0.263mg 0.189mg 1%
Folate 7µg 11µg 1%
Choline 25.7mg 21.2mg 1%
Fats 2.07g 2.01g 0%
Net carbs 23.96g 9.85g N/A
Sugar 0.4g 0.54g N/A
Vitamin B3 0.4mg 0.367mg 0%
Trans fat 0.029g 0.016g N/A
Monounsaturated fat 0.581g 0.601g 0%
Polyunsaturated fat 0.552g 0.543g 0%
Tryptophan 0.043mg 0.065mg 0%
Threonine 0.138mg 0.231mg 0%
Isoleucine 0.19mg 0.242mg 0%
Leucine 0.365mg 0.438mg 0%
Lysine 0.137mg 0.377mg 0%
Methionine 0.086mg 0.083mg 0%
Phenylalanine 0.24mg 0.297mg 0%
Valine 0.22mg 0.287mg 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% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
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
Contains more CarbsCarbs +85.7%
Contains more WaterWater +14.8%
Contains more OtherOther +242%
~equal in Protein ~4.98g
~equal in Fats ~2.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -33.6%
~equal in Monounsaturated fat ~0.601g
~equal in Polyunsaturated fat ~0.543g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1250%
~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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.