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  6. Navy bean raw vs. Béchamel sauce

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

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Differences between navy bean raw and béchamel sauce

  • Navy bean raw has more copper, folate, vitamin B1, iron, magnesium, vitamin C, manganese, and vitamin B6, while béchamel sauce has more vitamin B12.
  • Navy bean raw's daily need coverage for copper is 38% higher.
  • Béchamel sauce contains 24 times less vitamin C than navy bean raw. Navy bean raw contains 18.8mg of vitamin C, while béchamel sauce contains 0.8mg.
  • The amount of sodium in navy bean raw is lower.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Sauce, homemade, white, thin.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +573.3%
Contains more PotassiumPotassium +88.3%
Contains more IronIron +819%
Contains more CopperCopper +2638.5%
Contains more ZincZinc +111.9%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +1600%
Contains more CalciumCalcium +740%
Contains more SeleniumSelenium +450%
~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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +2250%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin B3Vitamin B3 +367.4%
Contains more Vitamin B5Vitamin B5 +143.4%
Contains more Vitamin B6Vitamin B6 +365.9%
Contains more FolateFolate +1366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Béchamel sauce DV% diff.
Copper 0.356mg 0.013mg 38%
Folate 132µg 9µg 31%
Vitamin B1 0.39mg 0.055mg 28%
Iron 1.93mg 0.21mg 22%
Vitamin C 18.8mg 0.8mg 20%
Magnesium 101mg 15mg 20%
Manganese 0.408mg 0.024mg 17%
Sodium 13mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin B6 0.191mg 0.041mg 12%
Calcium 15mg 126mg 11%
Vitamin B5 0.825mg 0.339mg 10%
Saturated fat 0.085g 2.152g 9%
Fats 0.7g 6.73g 9%
Polyunsaturated fat 0.407g 1.586g 8%
Vitamin A 0µg 73µg 8%
Monounsaturated fat 0.052g 2.67g 7%
Vitamin B3 1.22mg 0.261mg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Protein 6.15g 3.77g 5%
Selenium 0.6µg 3.3µg 5%
Zinc 0.89mg 0.42mg 4%
Potassium 307mg 163mg 4%
Cholesterol 0mg 8mg 3%
Choline 14.1mg 3%
Calories 67kcal 105kcal 2%
Carbs 13.05g 7.4g 2%
Vitamin B2 0.215mg 0.184mg 2%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Net carbs 13.05g 7.3g N/A
Sugar 4.78g N/A
Fiber 0.1g 0%
Phosphorus 100mg 101mg 0%
Tryptophan 0.064mg 0.046mg 0%
Threonine 0.258mg 0.147mg 0%
Isoleucine 0.273mg 0.198mg 0%
Leucine 0.442mg 0.32mg 0%
Lysine 0.35mg 0.259mg 0%
Methionine 0.064mg 0.082mg 0%
Phenylalanine 0.31mg 0.157mg 0%
Valine 0.316mg 0.219mg 0%
Histidine 0.172mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +63.1%
Contains more CarbsCarbs +76.4%
Contains more FatsFats +861.4%
Contains more OtherOther +51.6%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -96.1%
Contains more Mono. FatMonounsaturated fat +5034.6%
Contains more Poly. FatPolyunsaturated fat +289.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.