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  6. Beans vs. Béchamel sauce

Beans vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between beans and béchamel sauce

  • Beans are richer in fiber, copper, zinc, and vitamin B1, yet béchamel sauce is richer in vitamin B12, vitamin B2, vitamin D, and calcium.
  • Daily need coverage for fiber for beans is 22% higher.
  • Beans contain 16 times more copper than béchamel sauce. Beans contain 0.206mg of copper, while béchamel sauce contains 0.013mg.
  • Beans contain less saturated fat.

Food types used in this article are Beans, baked, canned, no salt added and Sauce, homemade, white, thin.

Infographic

Beans 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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +113.3%
Contains more PotassiumPotassium +81.6%
Contains more IronIron +38.1%
Contains more CopperCopper +1484.6%
Contains more ZincZinc +233.3%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +36.4%
Contains more CalciumCalcium +152%
~equal in Phosphorus ~101mg

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.
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +287.5%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B3Vitamin B3 +64.8%
Contains more Vitamin B6Vitamin B6 +217.1%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +166.7%
Contains more CholineCholine +118.4%
Contains more Vitamin AVitamin A +1360%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +206.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Beans Béchamel sauce DV% diff.
Fiber 5.5g 0.1g 22%
Copper 0.206mg 0.013mg 21%
Sodium 1mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin B2 0.06mg 0.184mg 10%
Fats 0.4g 6.73g 10%
Polyunsaturated fat 0.172g 1.586g 9%
Zinc 1.4mg 0.42mg 9%
Saturated fat 0.103g 2.152g 9%
Calcium 50mg 126mg 8%
Vitamin B1 0.15mg 0.055mg 8%
Vitamin A 5µg 73µg 8%
Vitamin B6 0.13mg 0.041mg 7%
Monounsaturated fat 0.035g 2.67g 7%
Vitamin B5 0.339mg 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Folate 24µg 9µg 4%
Magnesium 32mg 15mg 4%
Carbs 20.49g 7.4g 4%
Potassium 296mg 163mg 4%
Cholesterol 0mg 8mg 3%
Choline 30.8mg 14.1mg 3%
Vitamin C 3.1mg 0.8mg 3%
Protein 4.8g 3.77g 2%
Selenium 4.5µg 3.3µg 2%
Manganese 0.024mg 1%
Vitamin B3 0.43mg 0.261mg 1%
Iron 0.29mg 0.21mg 1%
Calories 105kcal 105kcal 0%
Net carbs 14.99g 7.3g N/A
Sugar 7.78g 4.78g N/A
Phosphorus 104mg 101mg 0%
Vitamin E 0.15mg 0.17mg 0%
Vitamin K 0.8µg 0.6µg 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +27.3%
Contains more CarbsCarbs +176.9%
Contains more OtherOther +18.8%
Contains more FatsFats +1582.5%
Contains more WaterWater +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -95.2%
Contains more Mono. FatMonounsaturated fat +7528.6%
Contains more Poly. FatPolyunsaturated fat +822.1%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.