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  6. Spätzle vs. Kidney beans

Spätzle vs. Kidney beans — In-Depth Nutrition Comparison

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How are spätzle and kidney beans different?

  • Spätzle is richer in selenium, while kidney beans is higher in folate, fiber, iron, copper, vitamin B1, potassium, and phosphorus.
  • Spätzle covers your daily need for selenium, 41% more than kidney beans.

Noodles, egg, cooked, unenriched, with added salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Spätzle vs Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more SeleniumSelenium +2072.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +191.7%
Contains more PotassiumPotassium +965.8%
Contains more IronIron +270%
Contains more CopperCopper +120.4%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +81.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +36.5%

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin B6Vitamin B6 +160.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1757.1%
Contains more CholineCholine +18.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spätzle Kidney beans DV% diff.
Selenium 23.9µg 1.1µg 41%
Folate 7µg 130µg 31%
Fiber 1.2g 6.4g 21%
Iron 0.6mg 2.22mg 20%
Copper 0.098mg 0.216mg 13%
Potassium 38mg 405mg 11%
Vitamin B1 0.03mg 0.16mg 11%
Cholesterol 29mg 0mg 10%
Phosphorus 76mg 138mg 9%
Protein 4.54g 8.67g 8%
Sodium 165mg 1mg 7%
Vitamin K 0µg 8.4µg 7%
Vitamin B6 0.046mg 0.12mg 6%
Manganese 0.315mg 0.43mg 5%
Magnesium 21mg 42mg 5%
Vitamin B12 0.09µg 0µg 4%
Zinc 0.65mg 1mg 3%
Vitamin B2 0.02mg 0.058mg 3%
Calcium 12mg 35mg 2%
Polyunsaturated fat 0.552g 0.278g 2%
Fats 2.07g 0.5g 2%
Saturated fat 0.419g 0.073g 2%
Monounsaturated fat 0.581g 0.039g 1%
Choline 25.7mg 30.5mg 1%
Calories 138kcal 127kcal 1%
Vitamin B5 0.263mg 0.22mg 1%
Vitamin B3 0.4mg 0.578mg 1%
Vitamin E 0.17mg 0.03mg 1%
Vitamin A 6µg 0µg 1%
Carbs 25.16g 22.8g 1%
Vitamin C 0mg 1.2mg 1%
Net carbs 23.96g 16.4g N/A
Sugar 0.4g 0.32g N/A
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.104mg 0%
Threonine 0.138mg 0.319mg 0%
Isoleucine 0.19mg 0.41mg 0%
Leucine 0.365mg 0.736mg 0%
Lysine 0.137mg 0.607mg 0%
Methionine 0.086mg 0.113mg 0%
Phenylalanine 0.24mg 0.511mg 0%
Valine 0.22mg 0.5mg 0%
Histidine 0.121mg 0.238mg 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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +314%
Contains more ProteinProtein +91%
Contains more OtherOther +118%
~equal in Carbs ~22.8g
~equal in Water ~66.94g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +1389.7%
Contains more Poly. FatPolyunsaturated fat +98.6%
Contains less Sat. FatSaturated fat -82.6%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.