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  6. Spätzle vs. Great northern beans

Spätzle vs. Great northern beans — In-Depth Nutrition Comparison

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A recap on the differences between spätzle and great northern beans

  • Spätzle has more selenium; however, great northern beans is higher in folate, fiber, iron, copper, phosphorus, vitamin B1, potassium, and manganese.
  • Spätzle covers your daily selenium needs 36% more than great northern beans.

Food varieties used in this article are Noodles, egg, cooked, unenriched, with added salt and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Spätzle vs Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more SeleniumSelenium +482.9%
Contains more MagnesiumMagnesium +138.1%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +928.9%
Contains more IronIron +255%
Contains more CopperCopper +152%
Contains more ZincZinc +35.4%
Contains more PhosphorusPhosphorus +117.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +64.4%

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% 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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B2Vitamin B2 +195%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more FolateFolate +1357.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.266mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spätzle Great northern beans DV% diff.
Selenium 23.9µg 4.1µg 36%
Folate 7µg 102µg 24%
Fiber 1.2g 7g 23%
Iron 0.6mg 2.13mg 19%
Copper 0.098mg 0.247mg 17%
Phosphorus 76mg 165mg 13%
Vitamin B1 0.03mg 0.158mg 11%
Potassium 38mg 391mg 10%
Cholesterol 29mg 0mg 10%
Manganese 0.315mg 0.518mg 9%
Protein 4.54g 8.33g 8%
Magnesium 21mg 50mg 7%
Sodium 165mg 2mg 7%
Calcium 12mg 68mg 6%
Choline 25.7mg 5%
Vitamin B6 0.046mg 0.117mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B2 0.02mg 0.059mg 3%
Fats 2.07g 0.45g 2%
Vitamin B3 0.4mg 0.681mg 2%
Polyunsaturated fat 0.552g 0.187g 2%
Zinc 0.65mg 0.88mg 2%
Saturated fat 0.419g 0.14g 1%
Monounsaturated fat 0.581g 0.021g 1%
Calories 138kcal 118kcal 1%
Vitamin E 0.17mg 1%
Vitamin A 6µg 0µg 1%
Carbs 25.16g 21.09g 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 23.96g 14.09g N/A
Sugar 0.4g N/A
Vitamin B5 0.263mg 0.266mg 0%
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.099mg 0%
Threonine 0.138mg 0.351mg 0%
Isoleucine 0.19mg 0.368mg 0%
Leucine 0.365mg 0.665mg 0%
Lysine 0.137mg 0.572mg 0%
Methionine 0.086mg 0.125mg 0%
Phenylalanine 0.24mg 0.451mg 0%
Valine 0.22mg 0.436mg 0%
Histidine 0.121mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more FatsFats +360%
Contains more CarbsCarbs +19.3%
Contains more ProteinProtein +83.5%
Contains more OtherOther +126%
~equal in Water ~69g

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +2666.7%
Contains more Poly. FatPolyunsaturated fat +195.2%
Contains less Sat. FatSaturated fat -66.6%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.