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  6. White beans vs. Spätzle

White beans vs. Spätzle — In-Depth Nutrition Comparison

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Significant differences between White beans and Spätzle

  • White beans is richer in Iron, Copper, Fiber, Folate, Potassium, Manganese, Magnesium, and Calcium, while Spätzle is higher in Selenium.
  • Spätzle covers your daily Selenium needs 41% more than White beans.
  • White beans has 15 times more Potassium than Spätzle. White beans has 561mg of Potassium, while Spätzle has 38mg.

Specific food types used in this comparison are Beans, white, mature seeds, cooked, boiled, without salt and Noodles, egg, cooked, unenriched, with added salt.

Infographic

White beans vs Spätzle 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.
White beans
White beans
9
:
1
Spätzle
Spätzle
Contains more Calcium +650%
Contains more Iron +516.7%
Contains more Magnesium +200%
Contains more Phosphorus +48.7%
Contains more Potassium +1376.3%
Contains less Sodium -96.4%
Contains more Zinc +112.3%
Contains more Copper +192.9%
Contains more Manganese +101.9%
Contains more Selenium +1738.5%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +650%
Contains more Iron +516.7%
Contains more Magnesium +200%
Contains more Phosphorus +48.7%
Contains more Potassium +1376.3%
Contains less Sodium -96.4%
Contains more Zinc +112.3%
Contains more Copper +192.9%
Contains more Manganese +101.9%
Contains more Selenium +1738.5%

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.
White beans
White beans
7
:
4
Spätzle
Spätzle
Contains more Vitamin E +452.9%
Contains more Vitamin B1 +293.3%
Contains more Vitamin B2 +130%
Contains more Vitamin B6 +102.2%
Contains more Folate +1057.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +185.7%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B12 +∞%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Spätzle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin E +452.9%
Contains more Vitamin B1 +293.3%
Contains more Vitamin B2 +130%
Contains more Vitamin B6 +102.2%
Contains more Folate +1057.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +185.7%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
2
:
3
Spätzle
Spätzle
Contains more Protein +114.3%
Contains more Other +250%
Contains more Fats +491.4%
Equal in Carbs - 25.16
Equal in Water - 67.73
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Spätzle
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Protein +114.3%
Contains more Other +250%
Contains more Fats +491.4%
Equal in Carbs - 25.16
Equal in Water - 67.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -78.3%
Contains more Monounsaturated Fat +1774.2%
Contains more Polyunsaturated fat +263.2%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -78.3%
Contains more Monounsaturated Fat +1774.2%
Contains more Polyunsaturated fat +263.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Spätzle Opinion
Net carbs 18.79g 23.96g Spätzle
Protein 9.73g 4.54g White beans
Fats 0.35g 2.07g Spätzle
Carbs 25.09g 25.16g Spätzle
Calories 139kcal 138kcal White beans
Sugar 0.34g 0.4g White beans
Fiber 6.3g 1.2g White beans
Calcium 90mg 12mg White beans
Iron 3.7mg 0.6mg White beans
Magnesium 63mg 21mg White beans
Phosphorus 113mg 76mg White beans
Potassium 561mg 38mg White beans
Sodium 6mg 165mg White beans
Zinc 1.38mg 0.65mg White beans
Copper 0.287mg 0.098mg White beans
Manganese 0.636mg 0.315mg White beans
Selenium 1.3µg 23.9µg Spätzle
Vitamin A 0IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.94mg 0.17mg White beans
Vitamin B1 0.118mg 0.03mg White beans
Vitamin B2 0.046mg 0.02mg White beans
Vitamin B3 0.14mg 0.4mg Spätzle
Vitamin B5 0.229mg 0.263mg Spätzle
Vitamin B6 0.093mg 0.046mg White beans
Folate 81µg 7µg White beans
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 3.5µg 0µg White beans
Tryptophan 0.115mg 0.043mg White beans
Threonine 0.409mg 0.138mg White beans
Isoleucine 0.429mg 0.19mg White beans
Leucine 0.776mg 0.365mg White beans
Lysine 0.668mg 0.137mg White beans
Methionine 0.146mg 0.086mg White beans
Phenylalanine 0.526mg 0.24mg White beans
Valine 0.509mg 0.22mg White beans
Histidine 0.271mg 0.121mg White beans
Cholesterol 0mg 29mg White beans
Trans Fat 0g 0.029g White beans
Saturated Fat 0.091g 0.419g White beans
Monounsaturated Fat 0.031g 0.581g Spätzle
Polyunsaturated fat 0.152g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
White beans
6%
Spätzle
Minerals Daily Need Coverage Score
53%
White beans
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 159mg)
Which food is lower in Cholesterol?
White beans
White beans is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.328g)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.