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Spätzle vs. Yellow beans — In-Depth Nutrition Comparison

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How are spätzle and yellow beans different?

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

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

Infographic

Spätzle vs Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains more SeleniumSelenium +1738.5%
Contains more MagnesiumMagnesium +252.4%
Contains more CalciumCalcium +416.7%
Contains more PotassiumPotassium +755.3%
Contains more IronIron +313.3%
Contains more CopperCopper +89.8%
Contains more ZincZinc +63.1%
Contains more PhosphorusPhosphorus +140.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +44.4%

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +452.9%
Contains more Vitamin B1Vitamin B1 +523.3%
Contains more Vitamin B2Vitamin B2 +415%
Contains more Vitamin B3Vitamin B3 +77%
Contains more Vitamin B6Vitamin B6 +180.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1057.1%
Contains more CholineCholine +37%
~equal in Vitamin D ~0µg

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% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more FatsFats +91.7%
Contains more ProteinProtein +101.8%
Contains more OtherOther +200%
~equal in Carbs ~25.28g
~equal in Water ~62.98g

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 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated fat +518.1%
Contains more Poly. FatPolyunsaturated fat +18.5%
Contains less Sat. FatSaturated fat -33.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spätzle Yellow beans
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
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spätzle Yellow beans DV% diff.
Selenium 23.9µg 1.3µg 41%
Fiber 1.2g 10.4g 37%
Iron 0.6mg 2.48mg 24%
Folate 7µg 81µg 19%
Phosphorus 76mg 183mg 15%
Magnesium 21mg 74mg 13%
Vitamin B1 0.03mg 0.187mg 13%
Copper 0.098mg 0.186mg 10%
Cholesterol 29mg 0mg 10%
Protein 4.54g 9.16g 9%
Potassium 38mg 325mg 8%
Sodium 165mg 5mg 7%
Vitamin B6 0.046mg 0.129mg 6%
Vitamin B2 0.02mg 0.103mg 6%
Manganese 0.315mg 0.455mg 6%
Calcium 12mg 62mg 5%
Vitamin E 0.17mg 0.94mg 5%
Vitamin B12 0.09µg 0µg 4%
Zinc 0.65mg 1.06mg 4%
Vitamin K 0µg 3.5µg 3%
Vitamin C 0mg 1.8mg 2%
Choline 25.7mg 35.2mg 2%
Fats 2.07g 1.08g 2%
Vitamin B3 0.4mg 0.708mg 2%
Vitamin A 6µg 0µg 1%
Polyunsaturated fat 0.552g 0.466g 1%
Saturated fat 0.419g 0.279g 1%
Vitamin B5 0.263mg 0.229mg 1%
Monounsaturated fat 0.581g 0.094g 1%
Calories 138kcal 144kcal 0%
Carbs 25.16g 25.28g 0%
Net carbs 23.96g 14.88g N/A
Sugar 0.4g 0.34g N/A
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.108mg 0%
Threonine 0.138mg 0.386mg 0%
Isoleucine 0.19mg 0.405mg 0%
Leucine 0.365mg 0.732mg 0%
Lysine 0.137mg 0.629mg 0%
Methionine 0.086mg 0.138mg 0%
Phenylalanine 0.24mg 0.496mg 0%
Valine 0.22mg 0.479mg 0%
Histidine 0.121mg 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Yellow beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
19%
Yellow beans
Minerals Daily Need Coverage Score
32%
Spätzle
43%
Yellow beans

Comparison summary

Which food is lower in Cholesterol?
Yellow beans
Yellow beans is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Yellow beans
Yellow beans is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 160mg)
Which food is lower in Saturated fat?
Yellow beans
Yellow beans is lower in Saturated fat (difference - 0.14g)
Which food is richer in minerals?
Yellow beans
Yellow beans is relatively richer in minerals
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.