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  6. Spätzle vs. Black turtle bean

Spätzle vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between spätzle and black turtle bean?

  • Spätzle is richer in selenium, yet black turtle bean is richer in folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, magnesium, and manganese.
  • Black turtle bean's daily need coverage for folate is 109% higher.
  • Spätzle has 7 times more selenium than black turtle bean. Spätzle has 23.9µg of selenium, while black turtle bean has 3.2µg.

We used Noodles, egg, cooked, unenriched, with added salt and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Spätzle vs Black turtle 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +646.9%
Contains more MagnesiumMagnesium +661.9%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +3847.4%
Contains more IronIron +1350%
Contains more CopperCopper +920.4%
Contains more ZincZinc +238.5%
Contains more PhosphorusPhosphorus +478.9%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +217.5%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +865%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +241.8%
Contains more Vitamin B6Vitamin B6 +521.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6242.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spätzle Black turtle bean DV% diff.
Folate 7µg 444µg 109%
Iron 0.6mg 8.7mg 101%
Copper 0.098mg 1mg 100%
Vitamin B1 0.03mg 0.9mg 73%
Fiber 1.2g 15.5g 57%
Phosphorus 76mg 440mg 52%
Potassium 38mg 1500mg 43%
Selenium 23.9µg 3.2µg 38%
Magnesium 21mg 160mg 33%
Protein 4.54g 21.25g 33%
Manganese 0.315mg 1mg 30%
Vitamin B6 0.046mg 0.286mg 18%
Calcium 12mg 160mg 15%
Zinc 0.65mg 2.2mg 14%
Vitamin B5 0.263mg 0.899mg 13%
Carbs 25.16g 63.25g 13%
Vitamin B2 0.02mg 0.193mg 13%
Vitamin B3 0.4mg 1.955mg 10%
Calories 138kcal 339kcal 10%
Cholesterol 29mg 0mg 10%
Sodium 165mg 9mg 7%
Vitamin K 0µg 5.6µg 5%
Choline 25.7mg 5%
Vitamin B12 0.09µg 0µg 4%
Fats 2.07g 0.9g 2%
Saturated fat 0.419g 0.232g 1%
Monounsaturated fat 0.581g 0.078g 1%
Polyunsaturated fat 0.552g 0.387g 1%
Vitamin A 6µg 0µg 1%
Net carbs 23.96g 47.75g N/A
Sugar 0.4g 2.12g N/A
Vitamin E 0.17mg 0.21mg 0%
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.252mg 0%
Threonine 0.138mg 0.894mg 0%
Isoleucine 0.19mg 0.938mg 0%
Leucine 0.365mg 1.697mg 0%
Lysine 0.137mg 1.459mg 0%
Methionine 0.086mg 0.32mg 0%
Phenylalanine 0.24mg 1.149mg 0%
Valine 0.22mg 1.112mg 0%
Histidine 0.121mg 0.592mg 0%

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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +130%
Contains more WaterWater +515.7%
Contains more ProteinProtein +368.1%
Contains more CarbsCarbs +151.4%
Contains more OtherOther +620%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +644.9%
Contains more Poly. FatPolyunsaturated fat +42.6%
Contains less Sat. FatSaturated fat -44.6%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.