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  6. Spätzle vs. Bean

Spätzle vs. Bean — In-Depth Nutrition Comparison

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How are Spätzle and Bean different?

  • Spätzle is higher in Selenium, however, Bean is richer in Fiber, Copper, Vitamin B1, Potassium, Zinc, and Vitamin B6.
  • Daily need coverage for Selenium from Spätzle is 35% higher.

Noodles, egg, cooked, unenriched, with added salt and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Spätzle vs Bean 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Bean
Bean
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +106.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +431.1%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +678.9%
Contains more CopperCopper +110.2%
Contains more ZincZinc +115.4%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -99.4%

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 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% 1.3% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Bean
Bean
8
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +404.8%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +19.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.43mg

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
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +417.5%
Contains more CarbsCarbs +22.8%
Contains more OtherOther +242%
~equal in Protein ~4.8g
~equal in Water ~72.6g

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
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +1560%
Contains more Poly. FatPolyunsaturated fat +220.9%
Contains less Sat. FatSaturated Fat -75.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Bean Opinion
Calories 138kcal 105kcal Spätzle
Protein 4.54g 4.8g Bean
Fats 2.07g 0.4g Spätzle
Vitamin C 0mg 3.1mg Bean
Net carbs 23.96g 14.99g Spätzle
Carbs 25.16g 20.49g Spätzle
Cholesterol 29mg 0mg Bean
Magnesium 21mg 32mg Bean
Calcium 12mg 50mg Bean
Potassium 38mg 296mg Bean
Iron 0.6mg 0.29mg Spätzle
Sugar 0.4g 7.78g Spätzle
Fiber 1.2g 5.5g Bean
Copper 0.098mg 0.206mg Bean
Zinc 0.65mg 1.4mg Bean
Phosphorus 76mg 104mg Bean
Sodium 165mg 1mg Bean
Vitamin A 21IU 106IU Bean
Vitamin A 6µg 5µg Spätzle
Vitamin E 0.17mg 0.15mg Spätzle
Manganese 0.315mg Spätzle
Selenium 23.9µg 4.5µg Spätzle
Vitamin B1 0.03mg 0.15mg Bean
Vitamin B2 0.02mg 0.06mg Bean
Vitamin B3 0.4mg 0.43mg Bean
Vitamin B5 0.263mg Spätzle
Vitamin B6 0.046mg 0.13mg Bean
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 0.8µg Bean
Folate 7µg 24µg Bean
Trans Fat 0.029g 0g Bean
Choline 25.7mg 30.8mg Bean
Saturated Fat 0.419g 0.103g Bean
Monounsaturated Fat 0.581g 0.035g Spätzle
Polyunsaturated fat 0.552g 0.172g Spätzle
Tryptophan 0.043mg Spätzle
Threonine 0.138mg Spätzle
Isoleucine 0.19mg Spätzle
Leucine 0.365mg Spätzle
Lysine 0.137mg Spätzle
Methionine 0.086mg Spätzle
Phenylalanine 0.24mg Spätzle
Valine 0.22mg Spätzle
Histidine 0.121mg Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Spätzle
11%
Bean
Minerals Daily Need Coverage Score
32%
Spätzle
25%
Bean

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 7.38g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 33)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 164mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.316g)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.