Black turtle bean vs. Béchamel sauce — In-Depth Nutrition Comparison
Compare
Differences between black turtle bean and béchamel sauce
- Béchamel sauce contains less copper, folate, iron, vitamin B1, fiber, phosphorus, manganese, potassium, magnesium, and vitamin B6 than black turtle bean.
- Black turtle bean's daily need coverage for copper is 110% higher.
- Béchamel sauce contains 155 times less fiber than black turtle bean. Black turtle bean contains 15.5g of fiber, while béchamel sauce contains 0.1g.
The food types used in this comparison are Beans, black turtle, mature seeds, raw and Sauce, homemade, white, thin.
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.
| Contains more MagnesiumMagnesium | +966.7% |
| Contains more CalciumCalcium | +27% |
| Contains more PotassiumPotassium | +820.2% |
| Contains more IronIron | +4042.9% |
| Contains more CopperCopper | +7592.3% |
| Contains more ZincZinc | +423.8% |
| Contains more PhosphorusPhosphorus | +335.6% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +4066.7% |
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.
| Contains more Vitamin EVitamin E | +23.5% |
| Contains more Vitamin B1Vitamin B1 | +1536.4% |
| Contains more Vitamin B3Vitamin B3 | +649% |
| Contains more Vitamin B5Vitamin B5 | +165.2% |
| Contains more Vitamin B6Vitamin B6 | +597.6% |
| Contains more Vitamin KVitamin K | +833.3% |
| Contains more FolateFolate | +4833.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +463.7% |
| Contains more CarbsCarbs | +754.7% |
| Contains more OtherOther | +150% |
| Contains more FatsFats | +647.8% |
| Contains more WaterWater | +633.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
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 | -89.2% |
| Contains more Mono. FatMonounsaturated fat | +3323.1% |
| Contains more Poly. FatPolyunsaturated fat | +309.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1mg | 0.013mg | 110% |
| Folate | 444µg | 9µg | 109% |
| Iron | 8.7mg | 0.21mg | 106% |
| Vitamin B1 | 0.9mg | 0.055mg | 70% |
| Fiber | 15.5g | 0.1g | 62% |
| Phosphorus | 440mg | 101mg | 48% |
| Manganese | 1mg | 0.024mg | 42% |
| Potassium | 1500mg | 163mg | 39% |
| Protein | 21.25g | 3.77g | 35% |
| Magnesium | 160mg | 15mg | 35% |
| Vitamin B6 | 0.286mg | 0.041mg | 19% |
| Carbs | 63.25g | 7.4g | 19% |
| Zinc | 2.2mg | 0.42mg | 16% |
| Sodium | 9mg | 328mg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Calories | 339kcal | 105kcal | 12% |
| Vitamin B3 | 1.955mg | 0.261mg | 11% |
| Vitamin B5 | 0.899mg | 0.339mg | 11% |
| Saturated fat | 0.232g | 2.152g | 9% |
| Fats | 0.9g | 6.73g | 9% |
| Polyunsaturated fat | 0.387g | 1.586g | 8% |
| Vitamin A | 0µg | 73µg | 8% |
| Monounsaturated fat | 0.078g | 2.67g | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin K | 5.6µg | 0.6µg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Calcium | 160mg | 126mg | 3% |
| Choline | 14.1mg | 3% | |
| Vitamin B2 | 0.193mg | 0.184mg | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Net carbs | 47.75g | 7.3g | N/A |
| Sugar | 2.12g | 4.78g | N/A |
| Vitamin E | 0.21mg | 0.17mg | 0% |
| Selenium | 3.2µg | 3.3µg | 0% |
| Tryptophan | 0.252mg | 0.046mg | 0% |
| Threonine | 0.894mg | 0.147mg | 0% |
| Isoleucine | 0.938mg | 0.198mg | 0% |
| Leucine | 1.697mg | 0.32mg | 0% |
| Lysine | 1.459mg | 0.259mg | 0% |
| Methionine | 0.32mg | 0.082mg | 0% |
| Phenylalanine | 1.149mg | 0.157mg | 0% |
| Valine | 1.112mg | 0.219mg | 0% |
| Histidine | 0.592mg | 0.089mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
60%
15%
Minerals Daily Need Coverage Score
135%
19%
Comparison summary
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 20)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Black turtle bean is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 2.66g)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 319mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 1.92g)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
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.