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  6. Spätzle vs. Navy beans

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 is higher in Fiber, Folate, Iron, Vitamin B1, Copper, Potassium, Phosphorus, Manganese, and Magnesium.
  • Spätzle covers your daily need of 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
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 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% 1.3% 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

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spätzle Navy beans Opinion
Calories 138kcal 140kcal Navy beans
Protein 4.54g 8.23g Navy beans
Fats 2.07g 0.62g Spätzle
Vitamin C 0mg 0.9mg Navy beans
Net carbs 23.96g 15.55g Spätzle
Carbs 25.16g 26.05g Navy beans
Cholesterol 29mg Navy beans
Magnesium 21mg 53mg Navy beans
Calcium 12mg 69mg Navy beans
Potassium 38mg 389mg Navy beans
Iron 0.6mg 2.36mg Navy beans
Sugar 0.4g 0.37g Navy beans
Fiber 1.2g 10.5g Navy beans
Copper 0.098mg 0.21mg Navy beans
Zinc 0.65mg 1.03mg Navy beans
Starch 15.4g Navy beans
Phosphorus 76mg 144mg Navy beans
Sodium 165mg 0mg Navy beans
Vitamin A 21IU 0IU Spätzle
Vitamin A 6µg 0µg Spätzle
Vitamin E 0.17mg 0.01mg Spätzle
Manganese 0.315mg 0.527mg Navy beans
Selenium 23.9µg 2.9µg Spätzle
Vitamin B1 0.03mg 0.237mg Navy beans
Vitamin B2 0.02mg 0.066mg Navy beans
Vitamin B3 0.4mg 0.649mg Navy beans
Vitamin B5 0.263mg 0.266mg Navy beans
Vitamin B6 0.046mg 0.138mg Navy beans
Vitamin B12 0.09µg 0µg Spätzle
Vitamin K 0µg 0.6µg Navy beans
Folate 7µg 140µg Navy beans
Trans Fat 0.029g 0g Navy beans
Choline 25.7mg 44.7mg Navy beans
Saturated Fat 0.419g 0.098g Navy beans
Monounsaturated Fat 0.581g 0.142g Spätzle
Polyunsaturated fat 0.552g 0.49g Spätzle
Tryptophan 0.043mg 0.1mg Navy beans
Threonine 0.138mg 0.289mg Navy beans
Isoleucine 0.19mg 0.387mg Navy beans
Leucine 0.365mg 0.7mg Navy beans
Lysine 0.137mg 0.52mg Navy beans
Methionine 0.086mg 0.111mg Navy beans
Phenylalanine 0.24mg 0.471mg Navy beans
Valine 0.22mg 0.504mg Navy beans
Histidine 0.121mg 0.206mg Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Navy beans
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
21%
Navy beans
Minerals Daily Need Coverage Score
32%
Spätzle
43%
Navy beans

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 39)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 165mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.321g)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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.