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Spätzle vs. Navy beans — In-Depth Nutrition Comparison

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How are spätzle and navy beans different?

  • Spätzle is richer in selenium, while navy beans are higher in fiber, folate, iron, vitamin B1, copper, potassium, phosphorus, manganese, and magnesium.
  • Spätzle covers your daily need for selenium, 38% more than navy beans.

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

Infographic

Spätzle vs Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more SeleniumSelenium +724.1%
Contains more MagnesiumMagnesium +152.4%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +923.7%
Contains more IronIron +293.3%
Contains more CopperCopper +114.3%
Contains more ZincZinc +58.5%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +67.3%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1900%
Contains more CholineCholine +73.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.266mg

All nutrients comparison - raw data values

Nutrient Spätzle Navy beans DV% diff.
Selenium 23.9µg 2.9µg 38%
Fiber 1.2g 10.5g 37%
Folate 7µg 140µg 33%
Iron 0.6mg 2.36mg 22%
Vitamin B1 0.03mg 0.237mg 17%
Copper 0.098mg 0.21mg 12%
Potassium 38mg 389mg 10%
Phosphorus 76mg 144mg 10%
Cholesterol 29mg 10%
Manganese 0.315mg 0.527mg 9%
Magnesium 21mg 53mg 8%
Sodium 165mg 0mg 7%
Protein 4.54g 8.23g 7%
Vitamin B6 0.046mg 0.138mg 7%
Starch 15.4g 6%
Calcium 12mg 69mg 6%
Vitamin B2 0.02mg 0.066mg 4%
Vitamin B12 0.09µg 0µg 4%
Choline 25.7mg 44.7mg 3%
Zinc 0.65mg 1.03mg 3%
Vitamin B3 0.4mg 0.649mg 2%
Fats 2.07g 0.62g 2%
Vitamin A 6µg 0µg 1%
Vitamin E 0.17mg 0.01mg 1%
Vitamin K 0µg 0.6µg 1%
Saturated fat 0.419g 0.098g 1%
Monounsaturated fat 0.581g 0.142g 1%
Vitamin C 0mg 0.9mg 1%
Calories 138kcal 140kcal 0%
Carbs 25.16g 26.05g 0%
Net carbs 23.96g 15.55g N/A
Sugar 0.4g 0.37g N/A
Vitamin B5 0.263mg 0.266mg 0%
Trans fat 0.029g 0g N/A
Polyunsaturated fat 0.552g 0.49g 0%
Tryptophan 0.043mg 0.1mg 0%
Threonine 0.138mg 0.289mg 0%
Isoleucine 0.19mg 0.387mg 0%
Leucine 0.365mg 0.7mg 0%
Lysine 0.137mg 0.52mg 0%
Methionine 0.086mg 0.111mg 0%
Phenylalanine 0.24mg 0.471mg 0%
Valine 0.22mg 0.504mg 0%
Histidine 0.121mg 0.206mg 0%
Omega-3 - ALA 0.177g 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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more FatsFats +233.9%
Contains more ProteinProtein +81.3%
Contains more OtherOther +158%
~equal in Carbs ~26.05g
~equal in Water ~63.81g

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +309.2%
Contains more Poly. FatPolyunsaturated fat +12.7%
Contains less Sat. FatSaturated fat -76.6%

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
98% 2%
Starch: 15.4 g
Sucrose: 0.37 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 +825%
~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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.