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  6. Green bean raw vs. Béchamel sauce

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

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What are the differences between green bean raw and béchamel sauce?

  • Green bean raw is higher in vitamin K, vitamin C, fiber, iron, and vitamin A, yet béchamel sauce is higher in vitamin B12, phosphorus, and calcium.
  • Green bean raw's daily need coverage for vitamin K is 35% more.
  • Green bean raw has 27 times more fiber than béchamel sauce. While green bean raw has 2.7g of fiber, béchamel sauce has only 0.1g.
  • The amount of saturated fat in green bean raw is lower.

We used Beans, snap, green, raw and Sauce, homemade, white, thin types in this article.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 +66.7%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +390.5%
Contains more CopperCopper +430.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +800%
Contains more CalciumCalcium +240.5%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +165.8%
Contains more SeleniumSelenium +450%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +1425%
Contains more Vitamin EVitamin E +141.2%
Contains more Vitamin B1Vitamin B1 +49.1%
Contains more Vitamin B3Vitamin B3 +181.2%
Contains more Vitamin B6Vitamin B6 +243.9%
Contains more Vitamin KVitamin K +7066.7%
Contains more FolateFolate +266.7%
Contains more Vitamin AVitamin A +108.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +76.9%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~14.1mg

All nutrients comparison - raw data values

Nutrient Green bean raw Béchamel sauce DV% diff.
Vitamin K 43µg 0.6µg 35%
Sodium 6mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin C 12.2mg 0.8mg 13%
Fats 0.22g 6.73g 10%
Polyunsaturated fat 0.113g 1.586g 10%
Saturated fat 0.05g 2.152g 10%
Fiber 2.7g 0.1g 10%
Iron 1.03mg 0.21mg 10%
Phosphorus 38mg 101mg 9%
Calcium 37mg 126mg 9%
Vitamin B6 0.141mg 0.041mg 8%
Manganese 0.216mg 0.024mg 8%
Monounsaturated fat 0.01g 2.67g 7%
Vitamin D 0µg 1.2µg 6%
Copper 0.069mg 0.013mg 6%
Folate 33µg 9µg 6%
Vitamin B2 0.104mg 0.184mg 6%
Vitamin D 0IU 49IU 6%
Selenium 0.6µg 3.3µg 5%
Protein 1.83g 3.77g 4%
Calories 31kcal 105kcal 4%
Vitamin A 35µg 73µg 4%
Cholesterol 0mg 8mg 3%
Vitamin B3 0.734mg 0.261mg 3%
Vitamin E 0.41mg 0.17mg 2%
Magnesium 25mg 15mg 2%
Fructose 1.39g 2%
Zinc 0.24mg 0.42mg 2%
Vitamin B1 0.082mg 0.055mg 2%
Vitamin B5 0.225mg 0.339mg 2%
Potassium 211mg 163mg 1%
Net carbs 4.27g 7.3g N/A
Carbs 6.97g 7.4g 0%
Sugar 3.26g 4.78g N/A
Starch 0.88g 0%
Choline 15.3mg 14.1mg 0%
Tryptophan 0.019mg 0.046mg 0%
Threonine 0.079mg 0.147mg 0%
Isoleucine 0.066mg 0.198mg 0%
Leucine 0.112mg 0.32mg 0%
Lysine 0.088mg 0.259mg 0%
Methionine 0.022mg 0.082mg 0%
Phenylalanine 0.067mg 0.157mg 0%
Valine 0.09mg 0.219mg 0%
Histidine 0.034mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 WaterWater +12%
Contains more ProteinProtein +106%
Contains more FatsFats +2959.1%
Contains more OtherOther +118.2%
~equal in Carbs ~7.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -97.7%
Contains more Mono. FatMonounsaturated fat +26600%
Contains more Poly. FatPolyunsaturated fat +1303.5%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.