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  6. Soy milk vs. Béchamel sauce

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

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A recap on differences between Soy milk and Béchamel sauce

  • Soy milk has more Copper, and Manganese, however, Béchamel sauce is higher in Vitamin B12, Calcium, Vitamin B2, Vitamin D, Vitamin A RAE, and Phosphorus.
  • Soy milk covers your daily Copper needs 13% more than Béchamel sauce.
  • Béchamel sauce contains 9 times less Manganese than Soy milk. Soy milk contains 0.223mg of Manganese, while Béchamel sauce contains 0.024mg.
  • Soy milk has less Sodium.

Food varieties used in this article are Soymilk, original and vanilla, unfortified and Sauce, homemade, white, thin.

Infographic

Soy milk vs Béchamel 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.
Soy milk
Soy milk
6
:
4
Béchamel sauce
Béchamel sauce
Contains more Iron +204.8%
Contains more Magnesium +66.7%
Contains less Sodium -84.5%
Contains more Copper +884.6%
Contains more Manganese +829.2%
Contains more Selenium +45.5%
Contains more Calcium +404%
Contains more Phosphorus +94.2%
Contains more Potassium +38.1%
Contains more Zinc +250%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +204.8%
Contains more Magnesium +66.7%
Contains less Sodium -84.5%
Contains more Copper +884.6%
Contains more Manganese +829.2%
Contains more Selenium +45.5%
Contains more Calcium +404%
Contains more Phosphorus +94.2%
Contains more Potassium +38.1%
Contains more Zinc +250%

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.
Soy milk
Soy milk
6
:
6
Béchamel sauce
Béchamel sauce
Contains more Vitamin B3 +96.6%
Contains more Vitamin B6 +87.8%
Contains more Folate +100%
Contains more Vitamin K +400%
Contains more Vitamin A +8633.3%
Contains more Vitamin E +54.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.055
Equal in Vitamin B5 - 0.339
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
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%
Contains more Vitamin B3 +96.6%
Contains more Vitamin B6 +87.8%
Contains more Folate +100%
Contains more Vitamin K +400%
Contains more Vitamin A +8633.3%
Contains more Vitamin E +54.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.055
Equal in Vitamin B5 - 0.339

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
1
:
4
Béchamel sauce
Béchamel sauce
Contains more Protein +15.3%
Contains more Fats +284.6%
Contains more Carbs +17.8%
Contains more Other +121.5%
Equal in Water - 80.66
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
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
Contains more Protein +15.3%
Contains more Fats +284.6%
Contains more Carbs +17.8%
Contains more Other +121.5%
Equal in Water - 80.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +565.8%
Contains more Polyunsaturated fat +65%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +565.8%
Contains more Polyunsaturated fat +65%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Béchamel sauce Opinion
Net carbs 5.68g 7.3g Béchamel sauce
Protein 3.27g 3.77g Béchamel sauce
Fats 1.75g 6.73g Béchamel sauce
Carbs 6.28g 7.4g Béchamel sauce
Calories 54kcal 105kcal Béchamel sauce
Sugar 3.99g 4.78g Soy milk
Fiber 0.6g 0.1g Soy milk
Calcium 25mg 126mg Béchamel sauce
Iron 0.64mg 0.21mg Soy milk
Magnesium 25mg 15mg Soy milk
Phosphorus 52mg 101mg Béchamel sauce
Potassium 118mg 163mg Béchamel sauce
Sodium 51mg 328mg Soy milk
Zinc 0.12mg 0.42mg Béchamel sauce
Copper 0.128mg 0.013mg Soy milk
Manganese 0.223mg 0.024mg Soy milk
Selenium 4.8µg 3.3µg Soy milk
Vitamin A 3IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 0.11mg 0.17mg Béchamel sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.06mg 0.055mg Soy milk
Vitamin B2 0.069mg 0.184mg Béchamel sauce
Vitamin B3 0.513mg 0.261mg Soy milk
Vitamin B5 0.373mg 0.339mg Soy milk
Vitamin B6 0.077mg 0.041mg Soy milk
Folate 18µg 9µg Soy milk
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 3µg 0.6µg Soy milk
Tryptophan 0.038mg 0.046mg Béchamel sauce
Threonine 0.108mg 0.147mg Béchamel sauce
Isoleucine 0.114mg 0.198mg Béchamel sauce
Leucine 0.186mg 0.32mg Béchamel sauce
Lysine 0.131mg 0.259mg Béchamel sauce
Methionine 0.027mg 0.082mg Béchamel sauce
Phenylalanine 0.113mg 0.157mg Béchamel sauce
Valine 0.117mg 0.219mg Béchamel sauce
Histidine 0.061mg 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Soy milk
Saturated Fat 0.205g 2.152g Soy milk
Monounsaturated Fat 0.401g 2.67g Béchamel sauce
Polyunsaturated fat 0.961g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Béchamel 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
9%
Soy milk
16%
Béchamel sauce
Minerals Daily Need Coverage Score
19%
Soy milk
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 277mg)
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 1.947g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 37)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1.8)
Which food is richer in minerals?
?
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.
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.