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  6. Cranberry bean raw vs. Béchamel sauce

Cranberry bean raw vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between cranberry bean raw and béchamel sauce

  • Cranberry bean raw is richer than béchamel sauce in folate, fiber, copper, iron, vitamin B1, manganese, phosphorus, potassium, magnesium, and zinc.
  • Daily need coverage for folate for cranberry bean raw is 149% higher.
  • Cranberry bean raw contains 247 times more fiber than béchamel sauce. Cranberry bean raw contains 24.7g of fiber, while béchamel sauce contains 0.1g.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Sauce, homemade, white, thin.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +940%
Contains more PotassiumPotassium +717.2%
Contains more IronIron +2281%
Contains more CopperCopper +6007.7%
Contains more ZincZinc +764.3%
Contains more PhosphorusPhosphorus +268.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +3733.3%
Contains more SeleniumSelenium +284.8%
~equal in Calcium ~126mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 B1Vitamin B1 +1258.2%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +457.5%
Contains more Vitamin B5Vitamin B5 +120.6%
Contains more Vitamin B6Vitamin B6 +653.7%
Contains more FolateFolate +6611.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Béchamel sauce DV% diff.
Folate 604µg 9µg 149%
Fiber 24.7g 0.1g 98%
Copper 0.794mg 0.013mg 87%
Iron 5mg 0.21mg 60%
Vitamin B1 0.747mg 0.055mg 58%
Phosphorus 372mg 101mg 39%
Protein 23.03g 3.77g 39%
Manganese 0.92mg 0.024mg 39%
Magnesium 156mg 15mg 34%
Potassium 1332mg 163mg 34%
Zinc 3.63mg 0.42mg 29%
Vitamin B6 0.309mg 0.041mg 21%
Carbs 60.05g 7.4g 18%
Selenium 12.7µg 3.3µg 17%
Sodium 6mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Calories 335kcal 105kcal 12%
Fats 1.23g 6.73g 8%
Saturated fat 0.316g 2.152g 8%
Vitamin A 0µg 73µg 8%
Vitamin B5 0.748mg 0.339mg 8%
Polyunsaturated fat 0.527g 1.586g 7%
Vitamin B3 1.455mg 0.261mg 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Monounsaturated fat 0.106g 2.67g 6%
Cholesterol 0mg 8mg 3%
Choline 14.1mg 3%
Vitamin B2 0.213mg 0.184mg 2%
Vitamin C 0mg 0.8mg 1%
Vitamin K 0.6µg 1%
Vitamin E 0.17mg 1%
Net carbs 35.35g 7.3g N/A
Calcium 127mg 126mg 0%
Sugar 4.78g N/A
Tryptophan 0.273mg 0.046mg 0%
Threonine 0.969mg 0.147mg 0%
Isoleucine 1.017mg 0.198mg 0%
Leucine 1.838mg 0.32mg 0%
Lysine 1.58mg 0.259mg 0%
Methionine 0.346mg 0.082mg 0%
Phenylalanine 1.245mg 0.157mg 0%
Valine 1.205mg 0.219mg 0%
Histidine 0.641mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +510.9%
Contains more CarbsCarbs +711.5%
Contains more OtherOther +129.2%
Contains more FatsFats +447.2%
Contains more WaterWater +551%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -85.3%
Contains more Mono. FatMonounsaturated fat +2418.9%
Contains more Poly. FatPolyunsaturated fat +200.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.