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  6. Bean raw vs. Béchamel sauce

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

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What are the differences between bean raw and béchamel sauce?

  • Bean raw is richer than béchamel sauce in folate, copper, fiber, iron, vitamin B1, manganese, selenium, phosphorus, magnesium, and potassium.
  • Bean raw's daily need coverage for folate is 129% more.
  • Bean raw has 155 times more fiber than béchamel sauce. While bean raw has 15.5g of fiber, béchamel sauce has only 0.1g.

We used Beans, pinto, mature seeds, raw and Sauce, homemade, white, thin types in this article.

Infographic

Bean raw vs Béchamel sauce infographic
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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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
Contains more MagnesiumMagnesium +1073.3%
Contains more PotassiumPotassium +754.6%
Contains more IronIron +2314.3%
Contains more CopperCopper +6769.2%
Contains more ZincZinc +442.9%
Contains more PhosphorusPhosphorus +306.9%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +4683.3%
Contains more SeleniumSelenium +745.5%
Contains more CalciumCalcium +11.5%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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%
Contains more Vitamin CVitamin C +687.5%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +1196.4%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B3Vitamin B3 +349.8%
Contains more Vitamin B5Vitamin B5 +131.6%
Contains more Vitamin B6Vitamin B6 +1056.1%
Contains more Vitamin KVitamin K +833.3%
Contains more FolateFolate +5733.3%
Contains more CholineCholine +369.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Bean raw Béchamel sauce DV% diff.
Folate 525µg 9µg 129%
Copper 0.893mg 0.013mg 98%
Fiber 15.5g 0.1g 62%
Iron 5.07mg 0.21mg 61%
Vitamin B1 0.713mg 0.055mg 55%
Manganese 1.148mg 0.024mg 49%
Selenium 27.9µg 3.3µg 45%
Phosphorus 411mg 101mg 44%
Magnesium 176mg 15mg 38%
Potassium 1393mg 163mg 36%
Protein 21.42g 3.77g 35%
Vitamin B6 0.474mg 0.041mg 33%
Carbs 62.55g 7.4g 18%
Zinc 2.28mg 0.42mg 17%
Sodium 12mg 328mg 14%
Starch 34.17g 14%
Vitamin B12 0µg 0.3µg 13%
Calories 347kcal 105kcal 12%
Choline 66.2mg 14.1mg 9%
Vitamin B5 0.785mg 0.339mg 9%
Saturated fat 0.235g 2.152g 9%
Fats 1.23g 6.73g 8%
Polyunsaturated fat 0.407g 1.586g 8%
Vitamin A 0µg 73µg 8%
Monounsaturated fat 0.229g 2.67g 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin B3 1.174mg 0.261mg 6%
Vitamin C 6.3mg 0.8mg 6%
Vitamin K 5.6µg 0.6µg 4%
Cholesterol 0mg 8mg 3%
Vitamin B2 0.212mg 0.184mg 2%
Calcium 113mg 126mg 1%
Net carbs 47.05g 7.3g N/A
Sugar 2.11g 4.78g N/A
Vitamin E 0.21mg 0.17mg 0%
Tryptophan 0.237mg 0.046mg 0%
Threonine 0.81mg 0.147mg 0%
Isoleucine 0.871mg 0.198mg 0%
Leucine 1.558mg 0.32mg 0%
Lysine 1.356mg 0.259mg 0%
Methionine 0.259mg 0.082mg 0%
Phenylalanine 1.095mg 0.157mg 0%
Valine 0.998mg 0.219mg 0%
Histidine 0.556mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 ProteinProtein +468.2%
Contains more CarbsCarbs +745.3%
Contains more OtherOther +141%
Contains more FatsFats +447.2%
Contains more WaterWater +611.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Mono. FatMonounsaturated fat +1065.9%
Contains more Poly. FatPolyunsaturated fat +289.7%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.