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  6. Black gram vs. Béchamel sauce

Black gram vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are Black gram and Béchamel sauce different?

  • Black gram is higher than Béchamel sauce in Copper, Iron, Fiber, Manganese, Magnesium, Folate, Phosphorus, Zinc, Potassium, and Vitamin B6.
  • Black gram covers your daily need of Copper 108% more than Béchamel sauce.
  • Black gram contains 183 times more Fiber than Béchamel sauce. Black gram contains 18.3g of Fiber, while Béchamel sauce contains 0.1g.

Mungo beans, mature seeds, raw and Sauce, homemade, white, thin types were used in this article.

Infographic

Black gram 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.
Black gram
Black gram
10
:
0
Béchamel sauce
Béchamel sauce
Contains more Iron +3504.8%
Contains more Magnesium +1680%
Contains more Phosphorus +275.2%
Contains more Potassium +503.1%
Contains less Sodium -88.4%
Contains more Zinc +697.6%
Contains more Copper +7446.2%
Contains more Manganese +6262.5%
Contains more Selenium +148.5%
Equal in Calcium - 126
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +3504.8%
Contains more Magnesium +1680%
Contains more Phosphorus +275.2%
Contains more Potassium +503.1%
Contains less Sodium -88.4%
Contains more Zinc +697.6%
Contains more Copper +7446.2%
Contains more Manganese +6262.5%
Contains more Selenium +148.5%
Equal in Calcium - 126

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.
Black gram
Black gram
6
:
6
Béchamel sauce
Béchamel sauce
Contains more Vitamin B1 +396.4%
Contains more Vitamin B2 +38%
Contains more Vitamin B3 +454.4%
Contains more Vitamin B5 +167.3%
Contains more Vitamin B6 +585.4%
Contains more Folate +2300%
Contains more Vitamin A +1039.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin B1 +396.4%
Contains more Vitamin B2 +38%
Contains more Vitamin B3 +454.4%
Contains more Vitamin B5 +167.3%
Contains more Vitamin B6 +585.4%
Contains more Folate +2300%
Contains more Vitamin A +1039.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Béchamel sauce
Béchamel sauce
Contains more Protein +568.7%
Contains more Carbs +697.2%
Contains more Other +133.3%
Contains more Fats +310.4%
Contains more Water +646.9%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Béchamel sauce
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 Protein +568.7%
Contains more Carbs +697.2%
Contains more Other +133.3%
Contains more Fats +310.4%
Contains more Water +646.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +3041.2%
Contains more Polyunsaturated fat +48.1%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +3041.2%
Contains more Polyunsaturated fat +48.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Béchamel sauce
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Béchamel sauce Opinion
Net carbs 40.69g 7.3g Black gram
Protein 25.21g 3.77g Black gram
Fats 1.64g 6.73g Béchamel sauce
Carbs 58.99g 7.4g Black gram
Calories 341kcal 105kcal Black gram
Sugar 4.78g Black gram
Fiber 18.3g 0.1g Black gram
Calcium 138mg 126mg Black gram
Iron 7.57mg 0.21mg Black gram
Magnesium 267mg 15mg Black gram
Phosphorus 379mg 101mg Black gram
Potassium 983mg 163mg Black gram
Sodium 38mg 328mg Black gram
Zinc 3.35mg 0.42mg Black gram
Copper 0.981mg 0.013mg Black gram
Manganese 1.527mg 0.024mg Black gram
Selenium 8.2µg 3.3µg Black gram
Vitamin A 23IU 262IU Béchamel sauce
Vitamin A RAE 1µg 73µg Béchamel sauce
Vitamin E 0.17mg Béchamel sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.273mg 0.055mg Black gram
Vitamin B2 0.254mg 0.184mg Black gram
Vitamin B3 1.447mg 0.261mg Black gram
Vitamin B5 0.906mg 0.339mg Black gram
Vitamin B6 0.281mg 0.041mg Black gram
Folate 216µg 9µg Black gram
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.6µg Béchamel sauce
Tryptophan 0.263mg 0.046mg Black gram
Threonine 0.875mg 0.147mg Black gram
Isoleucine 1.287mg 0.198mg Black gram
Leucine 2.089mg 0.32mg Black gram
Lysine 1.674mg 0.259mg Black gram
Methionine 0.367mg 0.082mg Black gram
Phenylalanine 1.473mg 0.157mg Black gram
Valine 1.416mg 0.219mg Black gram
Histidine 0.706mg 0.089mg Black gram
Cholesterol 0mg 8mg Black gram
Saturated Fat 0.114g 2.152g Black gram
Monounsaturated Fat 0.085g 2.67g Béchamel sauce
Polyunsaturated fat 1.071g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Black gram
16%
Béchamel sauce
Minerals Daily Need Coverage Score
143%
Black gram
19%
Béchamel sauce

Comparison summary

Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 43)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 290mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 2.038g)
Which food is richer in minerals?
Black gram
Black gram 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.

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.