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  6. Yellow beans vs. Spätzle

Yellow beans vs. Spätzle — In-Depth Nutrition Comparison

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How are Yellow beans and Spätzle different?

  • Yellow beans is richer in Fiber, Iron, Folate, Phosphorus, Vitamin B1, Magnesium, Copper, and Potassium, while Spätzle is higher in Selenium.
  • Spätzle covers your daily need of Selenium 41% more than Yellow beans.
  • Yellow beans contains 12 times more Folate than Spätzle. Yellow beans contains 81µg of Folate, while Spätzle contains 7µg.

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

Infographic

Yellow 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.
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%
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%
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%
Contains more SeleniumSelenium +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.
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% 0.12% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
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%
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%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
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 ProteinProtein +101.8%
Contains more OtherOther +200%
Contains more FatsFats +91.7%
~equal in Carbs ~25.16g
~equal in Water ~67.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.279 g
Monounsaturated Fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
27% 37% 36%
Saturated Fat: Sat. Fat 0.419 g
Monounsaturated Fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated Fat -33.4%
Contains more Mono. FatMonounsaturated Fat +518.1%
Contains more Poly. FatPolyunsaturated fat +18.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yellow beans Spätzle
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 Yellow beans Spätzle Opinion
Calories 144kcal 138kcal Yellow beans
Protein 9.16g 4.54g Yellow beans
Fats 1.08g 2.07g Spätzle
Vitamin C 1.8mg 0mg Yellow beans
Net carbs 14.88g 23.96g Spätzle
Carbs 25.28g 25.16g Yellow beans
Cholesterol 0mg 29mg Yellow beans
Magnesium 74mg 21mg Yellow beans
Calcium 62mg 12mg Yellow beans
Potassium 325mg 38mg Yellow beans
Iron 2.48mg 0.6mg Yellow beans
Sugar 0.34g 0.4g Yellow beans
Fiber 10.4g 1.2g Yellow beans
Copper 0.186mg 0.098mg Yellow beans
Zinc 1.06mg 0.65mg Yellow beans
Phosphorus 183mg 76mg Yellow beans
Sodium 5mg 165mg Yellow beans
Vitamin A 2IU 21IU Spätzle
Vitamin A 0µg 6µg Spätzle
Vitamin E 0.94mg 0.17mg Yellow beans
Manganese 0.455mg 0.315mg Yellow beans
Selenium 1.3µg 23.9µg Spätzle
Vitamin B1 0.187mg 0.03mg Yellow beans
Vitamin B2 0.103mg 0.02mg Yellow beans
Vitamin B3 0.708mg 0.4mg Yellow beans
Vitamin B5 0.229mg 0.263mg Spätzle
Vitamin B6 0.129mg 0.046mg Yellow beans
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 3.5µg 0µg Yellow beans
Folate 81µg 7µg Yellow beans
Trans Fat 0g 0.029g Yellow beans
Choline 35.2mg 25.7mg Yellow beans
Saturated Fat 0.279g 0.419g Yellow beans
Monounsaturated Fat 0.094g 0.581g Spätzle
Polyunsaturated fat 0.466g 0.552g Spätzle
Tryptophan 0.108mg 0.043mg Yellow beans
Threonine 0.386mg 0.138mg Yellow beans
Isoleucine 0.405mg 0.19mg Yellow beans
Leucine 0.732mg 0.365mg Yellow beans
Lysine 0.629mg 0.137mg Yellow beans
Methionine 0.138mg 0.086mg Yellow beans
Phenylalanine 0.496mg 0.24mg Yellow beans
Valine 0.479mg 0.22mg Yellow beans
Histidine 0.255mg 0.121mg Yellow beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yellow beans Spätzle
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
19%
Yellow beans
6%
Spätzle
Minerals Daily Need Coverage Score
43%
Yellow beans
32%
Spätzle

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