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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 for 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
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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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +1680%
Contains more PotassiumPotassium +503.1%
Contains more IronIron +3504.8%
Contains more CopperCopper +7446.2%
Contains more ZincZinc +697.6%
Contains more PhosphorusPhosphorus +275.2%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +6262.5%
Contains more SeleniumSelenium +148.5%
~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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 +396.4%
Contains more Vitamin B2Vitamin B2 +38%
Contains more Vitamin B3Vitamin B3 +454.4%
Contains more Vitamin B5Vitamin B5 +167.3%
Contains more Vitamin B6Vitamin B6 +585.4%
Contains more FolateFolate +2300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Black gram Béchamel sauce DV% diff.
Copper 0.981mg 0.013mg 108%
Iron 7.57mg 0.21mg 92%
Fiber 18.3g 0.1g 73%
Manganese 1.527mg 0.024mg 65%
Magnesium 267mg 15mg 60%
Folate 216µg 9µg 52%
Protein 25.21g 3.77g 43%
Phosphorus 379mg 101mg 40%
Zinc 3.35mg 0.42mg 27%
Potassium 983mg 163mg 24%
Vitamin B1 0.273mg 0.055mg 18%
Vitamin B6 0.281mg 0.041mg 18%
Carbs 58.99g 7.4g 17%
Sodium 38mg 328mg 13%
Vitamin B12 0µg 0.3µg 13%
Calories 341kcal 105kcal 12%
Vitamin B5 0.906mg 0.339mg 11%
Saturated fat 0.114g 2.152g 9%
Selenium 8.2µg 3.3µg 9%
Vitamin A 1µg 73µg 8%
Fats 1.64g 6.73g 8%
Vitamin B3 1.447mg 0.261mg 7%
Vitamin D 0µg 1.2µg 6%
Monounsaturated fat 0.085g 2.67g 6%
Vitamin D 0IU 49IU 6%
Vitamin B2 0.254mg 0.184mg 5%
Choline 14.1mg 3%
Polyunsaturated fat 1.071g 1.586g 3%
Cholesterol 0mg 8mg 3%
Vitamin E 0.17mg 1%
Vitamin C 0mg 0.8mg 1%
Vitamin K 0.6µg 1%
Calcium 138mg 126mg 1%
Net carbs 40.69g 7.3g N/A
Sugar 4.78g N/A
Tryptophan 0.263mg 0.046mg 0%
Threonine 0.875mg 0.147mg 0%
Isoleucine 1.287mg 0.198mg 0%
Leucine 2.089mg 0.32mg 0%
Lysine 1.674mg 0.259mg 0%
Methionine 0.367mg 0.082mg 0%
Phenylalanine 1.473mg 0.157mg 0%
Valine 1.416mg 0.219mg 0%
Histidine 0.706mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +568.7%
Contains more CarbsCarbs +697.2%
Contains more OtherOther +133.3%
Contains more FatsFats +310.4%
Contains more WaterWater +646.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 -94.7%
Contains more Mono. FatMonounsaturated fat +3041.2%
Contains more Poly. FatPolyunsaturated fat +48.1%

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.