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.
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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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
59%
15%
Minerals Daily Need Coverage Score
19%
19%
Comparison summary
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Broccoli is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 3.08g)
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 295mg)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 2.113g)
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food is richer in minerals?
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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.