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  6. Béchamel sauce vs. Soy sauce

Béchamel sauce vs. Soy sauce — In-Depth Nutrition Comparison

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How are Béchamel sauce and Soy sauce different?

  • Béchamel sauce is richer in Vitamin B12, and Calcium, while Soy sauce is higher in Manganese, Iron, Magnesium, Vitamin B3, Phosphorus, and Vitamin B6.
  • Soy sauce covers your daily need of Sodium 225% more than Béchamel sauce.
  • Soy sauce is lower in Saturated Fat.

Sauce, homemade, white, thin and Soy sauce made from soy and wheat (shoyu) types were used in this article.

Infographic

Béchamel sauce vs Soy sauce 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.
Béchamel sauce
Béchamel sauce
3
:
7
Soy sauce
Soy sauce
Contains more Calcium +281.8%
Contains less Sodium -94%
Contains more Selenium +560%
Contains more Iron +590.5%
Contains more Magnesium +393.3%
Contains more Phosphorus +64.4%
Contains more Potassium +166.9%
Contains more Zinc +107.1%
Contains more Copper +230.8%
Contains more Manganese +4141.7%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +281.8%
Contains less Sodium -94%
Contains more Selenium +560%
Contains more Iron +590.5%
Contains more Magnesium +393.3%
Contains more Phosphorus +64.4%
Contains more Potassium +166.9%
Contains more Zinc +107.1%
Contains more Copper +230.8%
Contains more Manganese +4141.7%

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.
Béchamel sauce
Béchamel sauce
9
:
3
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +741.4%
Contains more Vitamin B6 +261%
Contains more Folate +55.6%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +741.4%
Contains more Vitamin B6 +261%
Contains more Folate +55.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
3
:
2
Soy sauce
Soy sauce
Contains more Fats +1080.7%
Contains more Carbs +50.1%
Contains more Water +13.4%
Contains more Protein +115.9%
Contains more Other +956.3%
Béchamel sauce
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Fats +1080.7%
Contains more Carbs +50.1%
Contains more Water +13.4%
Contains more Protein +115.9%
Contains more Other +956.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +2934.1%
Contains more Polyunsaturated fat +503%
Contains less Saturated Fat -96.6%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +2934.1%
Contains more Polyunsaturated fat +503%
Contains less Saturated Fat -96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Soy sauce Opinion
Net carbs 7.3g 4.13g Béchamel sauce
Protein 3.77g 8.14g Soy sauce
Fats 6.73g 0.57g Béchamel sauce
Carbs 7.4g 4.93g Béchamel sauce
Calories 105kcal 53kcal Béchamel sauce
Sugar 4.78g 0.4g Soy sauce
Fiber 0.1g 0.8g Soy sauce
Calcium 126mg 33mg Béchamel sauce
Iron 0.21mg 1.45mg Soy sauce
Magnesium 15mg 74mg Soy sauce
Phosphorus 101mg 166mg Soy sauce
Potassium 163mg 435mg Soy sauce
Sodium 328mg 5493mg Béchamel sauce
Zinc 0.42mg 0.87mg Soy sauce
Copper 0.013mg 0.043mg Soy sauce
Manganese 0.024mg 1.018mg Soy sauce
Selenium 3.3µg 0.5µg Béchamel sauce
Vitamin A 262IU 0IU Béchamel sauce
Vitamin A RAE 73µg 0µg Béchamel sauce
Vitamin E 0.17mg 0mg Béchamel sauce
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 0mg Béchamel sauce
Vitamin B1 0.055mg 0.033mg Béchamel sauce
Vitamin B2 0.184mg 0.165mg Béchamel sauce
Vitamin B3 0.261mg 2.196mg Soy sauce
Vitamin B5 0.339mg 0.297mg Béchamel sauce
Vitamin B6 0.041mg 0.148mg Soy sauce
Folate 9µg 14µg Soy sauce
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg 0µg Béchamel sauce
Tryptophan 0.046mg 0.096mg Soy sauce
Threonine 0.147mg 0.271mg Soy sauce
Isoleucine 0.198mg 0.318mg Soy sauce
Leucine 0.32mg 0.537mg Soy sauce
Lysine 0.259mg 0.381mg Soy sauce
Methionine 0.082mg 0.097mg Soy sauce
Phenylalanine 0.157mg 0.353mg Soy sauce
Valine 0.219mg 0.332mg Soy sauce
Histidine 0.089mg 0.174mg Soy sauce
Cholesterol 8mg 0mg Soy sauce
Saturated Fat 2.152g 0.073g Soy sauce
Monounsaturated Fat 2.67g 0.088g Béchamel sauce
Polyunsaturated fat 1.586g 0.263g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Soy sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Béchamel sauce
12%
Soy sauce
Minerals Daily Need Coverage Score
19%
Béchamel sauce
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 4.38g)
Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 2.079g)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 5165mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $3.4)
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce 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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.