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  6. Béchamel sauce vs. Plantain raw

Béchamel sauce vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between béchamel sauce and plantain raw

  • Béchamel sauce has more vitamin B12, calcium, vitamin B2, and phosphorus; however, plantain raw has more vitamin B6, vitamin C, vitamin A, and potassium.
  • Plantain raw's daily need coverage for vitamin B6 is 20% more.
  • Plantain raw is lower in sodium.

The food varieties used in the comparison are Sauce, homemade, white, thin and Plantains, raw.

Infographic

Béchamel sauce vs Plantain raw 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +4100%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +197.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +120%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +206.1%
Contains more IronIron +185.7%
Contains more CopperCopper +523.1%
Contains less SodiumSodium -98.8%

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +30.4%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +240.7%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2200%
Contains more Vitamin B3Vitamin B3 +162.8%
Contains more Vitamin B6Vitamin B6 +629.3%
Contains more Vitamin KVitamin K +16.7%
Contains more FolateFolate +144.4%
~equal in Vitamin B1 ~0.052mg
~equal in Choline ~13.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +190%
Contains more FatsFats +1718.9%
Contains more WaterWater +23.6%
Contains more OtherOther +24.1%
Contains more CarbsCarbs +330.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +8243.8%
Contains more Poly. FatPolyunsaturated fat +2198.6%
Contains less Sat. FatSaturated fat -93.4%

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 Plantain raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Plantain raw DV% diff.
Vitamin B6 0.041mg 0.299mg 20%
Vitamin C 0.8mg 18.4mg 20%
Sodium 328mg 4mg 14%
Vitamin B12 0.3µg 0µg 13%
Calcium 126mg 3mg 12%
Potassium 163mg 499mg 10%
Fats 6.73g 0.37g 10%
Polyunsaturated fat 1.586g 0.069g 10%
Phosphorus 101mg 34mg 10%
Vitamin B2 0.184mg 0.054mg 10%
Saturated fat 2.152g 0.143g 9%
Fiber 0.1g 2.3g 9%
Copper 0.013mg 0.081mg 8%
Carbs 7.4g 31.89g 8%
Monounsaturated fat 2.67g 0.032g 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Iron 0.21mg 0.6mg 5%
Protein 3.77g 1.3g 5%
Magnesium 15mg 37mg 5%
Vitamin B3 0.261mg 0.686mg 3%
Selenium 3.3µg 1.5µg 3%
Folate 9µg 22µg 3%
Zinc 0.42mg 0.14mg 3%
Cholesterol 8mg 0mg 3%
Vitamin A 73µg 56µg 2%
Vitamin B5 0.339mg 0.26mg 2%
Calories 105kcal 122kcal 1%
Manganese 0.024mg 1%
Net carbs 7.3g 29.59g N/A
Sugar 4.78g 15g N/A
Vitamin E 0.17mg 0.14mg 0%
Vitamin B1 0.055mg 0.052mg 0%
Vitamin K 0.6µg 0.7µg 0%
Choline 14.1mg 13.5mg 0%
Tryptophan 0.046mg 0.015mg 0%
Threonine 0.147mg 0.034mg 0%
Isoleucine 0.198mg 0.036mg 0%
Leucine 0.32mg 0.059mg 0%
Lysine 0.259mg 0.06mg 0%
Methionine 0.082mg 0.017mg 0%
Phenylalanine 0.157mg 0.044mg 0%
Valine 0.219mg 0.046mg 0%
Histidine 0.089mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Béchamel sauce
18%
Plantain raw
Minerals Daily Need Coverage Score
19%
Béchamel sauce
15%
Plantain raw

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 324mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 2.009g)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 10.22g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 37)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.