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  6. Kidney beans raw vs. Béchamel sauce

Kidney beans raw vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between kidney beans raw and béchamel sauce

  • Béchamel sauce has less copper, iron, fiber, folate, phosphorus, manganese, vitamin B1, potassium, magnesium, and vitamin B6.
  • Kidney beans raw's daily need coverage for copper is 105% more.
  • Kidney beans raw has 249 times more fiber than béchamel sauce. Kidney beans raw has 24.9g of fiber, while béchamel sauce has 0.1g.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Sauce, homemade, white, thin.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +833.3%
Contains more CalciumCalcium +13.5%
Contains more PotassiumPotassium +762.6%
Contains more IronIron +3804.8%
Contains more CopperCopper +7269.2%
Contains more ZincZinc +564.3%
Contains more PhosphorusPhosphorus +303%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +4154.2%
~equal in Selenium ~3.3µg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +462.5%
Contains more Vitamin EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +861.8%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B3Vitamin B3 +689.3%
Contains more Vitamin B5Vitamin B5 +130.1%
Contains more Vitamin B6Vitamin B6 +868.3%
Contains more Vitamin KVitamin K +3066.7%
Contains more FolateFolate +4277.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Kidney beans raw Béchamel sauce DV% diff.
Copper 0.958mg 0.013mg 105%
Iron 8.2mg 0.21mg 100%
Fiber 24.9g 0.1g 99%
Folate 394µg 9µg 96%
Phosphorus 407mg 101mg 44%
Manganese 1.021mg 0.024mg 43%
Vitamin B1 0.529mg 0.055mg 40%
Protein 23.58g 3.77g 40%
Potassium 1406mg 163mg 37%
Magnesium 140mg 15mg 30%
Vitamin B6 0.397mg 0.041mg 27%
Zinc 2.79mg 0.42mg 22%
Carbs 60.01g 7.4g 18%
Vitamin K 19µg 0.6µg 15%
Vitamin B12 0µg 0.3µg 13%
Sodium 24mg 328mg 13%
Vitamin B3 2.06mg 0.261mg 11%
Calories 333kcal 105kcal 11%
Fats 0.83g 6.73g 9%
Vitamin B5 0.78mg 0.339mg 9%
Saturated fat 0.12g 2.152g 9%
Vitamin A 0µg 73µg 8%
Polyunsaturated fat 0.457g 1.586g 8%
Monounsaturated fat 0.064g 2.67g 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin C 4.5mg 0.8mg 4%
Vitamin B2 0.219mg 0.184mg 3%
Cholesterol 0mg 8mg 3%
Choline 14.1mg 3%
Calcium 143mg 126mg 2%
Net carbs 35.11g 7.3g N/A
Sugar 2.23g 4.78g N/A
Vitamin E 0.22mg 0.17mg 0%
Selenium 3.2µg 3.3µg 0%
Tryptophan 0.279mg 0.046mg 0%
Threonine 0.992mg 0.147mg 0%
Isoleucine 1.041mg 0.198mg 0%
Leucine 1.882mg 0.32mg 0%
Lysine 1.618mg 0.259mg 0%
Methionine 0.355mg 0.082mg 0%
Phenylalanine 1.275mg 0.157mg 0%
Valine 1.233mg 0.219mg 0%
Histidine 0.656mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +525.5%
Contains more CarbsCarbs +710.9%
Contains more OtherOther +166%
Contains more FatsFats +710.8%
Contains more WaterWater +586.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -94.4%
Contains more Mono. FatMonounsaturated fat +4071.9%
Contains more Poly. FatPolyunsaturated fat +247%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.