Broccoli vs. Béchamel sauce — In-Depth Nutrition Comparison
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A recap on differences between broccoli and béchamel sauce
- Broccoli has more vitamin C, vitamin K, folate, vitamin B6, fiber, and manganese; however, béchamel sauce is higher in vitamin B12 and vitamin D.
- Broccoli covers your daily vitamin C needs 98% more than béchamel sauce.
- Béchamel sauce contains 169 times less vitamin K than broccoli. Broccoli contains 101.6µg of vitamin K, while béchamel sauce contains 0.6µg.
- Broccoli has less sodium.
Food varieties used in this article are Broccoli, raw and Sauce, homemade, white, thin.
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.
| Contains more MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +93.9% |
| Contains more IronIron | +247.6% |
| Contains more CopperCopper | +276.9% |
| Contains less SodiumSodium | -89.9% |
| Contains more ManganeseManganese | +775% |
| Contains more CalciumCalcium | +168.1% |
| Contains more PhosphorusPhosphorus | +53% |
| Contains more SeleniumSelenium | +32% |
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.
| Contains more Vitamin CVitamin C | +11050% |
| Contains more Vitamin EVitamin E | +358.8% |
| Contains more Vitamin B1Vitamin B1 | +29.1% |
| Contains more Vitamin B3Vitamin B3 | +144.8% |
| Contains more Vitamin B5Vitamin B5 | +69% |
| Contains more Vitamin B6Vitamin B6 | +326.8% |
| Contains more Vitamin KVitamin K | +16833.3% |
| Contains more FolateFolate | +600% |
| Contains more CholineCholine | +32.6% |
| Contains more Vitamin AVitamin A | +135.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +57.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 89.2mg | 0.8mg | 98% |
| Vitamin K | 101.6µg | 0.6µg | 84% |
| Folate | 63µg | 9µg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Sodium | 33mg | 328mg | 13% |
| Vitamin B6 | 0.175mg | 0.041mg | 10% |
| Fats | 0.37g | 6.73g | 10% |
| Polyunsaturated fat | 0.038g | 1.586g | 10% |
| Saturated fat | 0.039g | 2.152g | 10% |
| Fiber | 2.6g | 0.1g | 10% |
| Calcium | 47mg | 126mg | 8% |
| Manganese | 0.21mg | 0.024mg | 8% |
| Monounsaturated fat | 0.011g | 2.67g | 7% |
| Iron | 0.73mg | 0.21mg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin B2 | 0.117mg | 0.184mg | 5% |
| Phosphorus | 66mg | 101mg | 5% |
| Vitamin A | 31µg | 73µg | 5% |
| Vitamin B5 | 0.573mg | 0.339mg | 5% |
| Potassium | 316mg | 163mg | 5% |
| Calories | 34kcal | 105kcal | 4% |
| Vitamin E | 0.78mg | 0.17mg | 4% |
| Copper | 0.049mg | 0.013mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Protein | 2.82g | 3.77g | 2% |
| Vitamin B3 | 0.639mg | 0.261mg | 2% |
| Choline | 18.7mg | 14.1mg | 1% |
| Selenium | 2.5µg | 3.3µg | 1% |
| Vitamin B1 | 0.071mg | 0.055mg | 1% |
| Magnesium | 21mg | 15mg | 1% |
| Fructose | 0.68g | 1% | |
| Carbs | 6.64g | 7.4g | 0% |
| Net carbs | 4.04g | 7.3g | N/A |
| Sugar | 1.7g | 4.78g | N/A |
| Zinc | 0.41mg | 0.42mg | 0% |
| Tryptophan | 0.033mg | 0.046mg | 0% |
| Threonine | 0.088mg | 0.147mg | 0% |
| Isoleucine | 0.079mg | 0.198mg | 0% |
| Leucine | 0.129mg | 0.32mg | 0% |
| Lysine | 0.135mg | 0.259mg | 0% |
| Methionine | 0.038mg | 0.082mg | 0% |
| Phenylalanine | 0.117mg | 0.157mg | 0% |
| Valine | 0.125mg | 0.219mg | 0% |
| Histidine | 0.059mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +33.7% |
| Contains more FatsFats | +1718.9% |
| Contains more CarbsCarbs | +11.4% |
| Contains more OtherOther | +65.5% |
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
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 | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +24172.7% |
| Contains more Poly. FatPolyunsaturated fat | +4073.7% |
