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  6. Baked beans vs. Béchamel sauce

Baked beans vs. Béchamel sauce — In-Depth Nutrition Comparison

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Significant differences between baked beans and béchamel sauce

  • Baked beans have more iron, fiber, copper, manganese, folate, vitamin B1, and magnesium; however, béchamel sauce is richer in vitamin B12, vitamin B2, and vitamin D.
  • Baked beans cover your daily iron needs 22% more than béchamel sauce.
  • Béchamel sauce has 55 times less fiber than baked beans. Baked beans have 5.5g of fiber, while béchamel sauce has 0.1g.

Specific food types used in this comparison are Beans, baked, home prepared and Sauce, homemade, white, thin.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +186.7%
Contains more PotassiumPotassium +119.6%
Contains more IronIron +847.6%
Contains more CopperCopper +1123.1%
Contains more ZincZinc +73.8%
Contains more ManganeseManganese +962.5%
Contains more SeleniumSelenium +72.7%
Contains more CalciumCalcium +106.6%
Contains less SodiumSodium -22.3%
~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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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 +37.5%
Contains more Vitamin B1Vitamin B1 +147.3%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more FolateFolate +433.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +275.5%
Contains more Vitamin B5Vitamin B5 +118.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Baked beans Béchamel sauce DV% diff.
Iron 1.99mg 0.21mg 22%
Fiber 5.5g 0.1g 22%
Copper 0.159mg 0.013mg 16%
Vitamin B12 0µg 0.3µg 13%
Vitamin B2 0.049mg 0.184mg 10%
Manganese 0.255mg 0.024mg 10%
Folate 48µg 9µg 10%
Vitamin A 0µg 73µg 8%
Magnesium 43mg 15mg 7%
Calcium 61mg 126mg 7%
Vitamin B1 0.136mg 0.055mg 7%
Vitamin D 0IU 49IU 6%
Potassium 358mg 163mg 6%
Polyunsaturated fat 0.74g 1.586g 6%
Vitamin D 0µg 1.2µg 6%
Carbs 21.63g 7.4g 5%
Protein 5.54g 3.77g 4%
Vitamin B6 0.09mg 0.041mg 4%
Vitamin B5 0.155mg 0.339mg 4%
Sodium 422mg 328mg 4%
Selenium 5.7µg 3.3µg 4%
Choline 14.1mg 3%
Calories 155kcal 105kcal 3%
Zinc 0.73mg 0.42mg 3%
Fats 5.15g 6.73g 2%
Vitamin E 0.17mg 1%
Saturated fat 1.948g 2.152g 1%
Phosphorus 109mg 101mg 1%
Monounsaturated fat 2.133g 2.67g 1%
Vitamin K 0.6µg 1%
Cholesterol 5mg 8mg 1%
Vitamin B3 0.408mg 0.261mg 1%
Vitamin C 1.1mg 0.8mg 0%
Net carbs 16.13g 7.3g N/A
Sugar 4.78g N/A
Tryptophan 0.067mg 0.046mg 0%
Threonine 0.228mg 0.147mg 0%
Isoleucine 0.242mg 0.198mg 0%
Leucine 0.428mg 0.32mg 0%
Lysine 0.379mg 0.259mg 0%
Methionine 0.086mg 0.082mg 0%
Phenylalanine 0.287mg 0.157mg 0%
Valine 0.282mg 0.219mg 0%
Histidine 0.153mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +46.9%
Contains more CarbsCarbs +192.3%
Contains more OtherOther +74.3%
Contains more FatsFats +30.7%
Contains more WaterWater +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -9.5%
Contains more Mono. FatMonounsaturated fat +25.2%
Contains more Poly. FatPolyunsaturated fat +114.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.