Buckwheat vs. Béchamel sauce — In-Depth Nutrition Comparison
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A recap on differences between buckwheat and béchamel sauce
- Buckwheat has more manganese, copper, fiber, and magnesium; however, béchamel sauce is higher in vitamin B12, calcium, vitamin B2, and vitamin D.
- Buckwheat covers your daily manganese needs 16% more than béchamel sauce.
- Béchamel sauce contains 27 times less fiber than buckwheat. Buckwheat contains 2.7g of fiber, while béchamel sauce contains 0.1g.
- Buckwheat has less saturated fat.
Food varieties used in this article are Buckwheat groats, roasted, cooked 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 | +240% |
| Contains more IronIron | +281% |
| Contains more CopperCopper | +1023.1% |
| Contains more ZincZinc | +45.2% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +1579.2% |
| Contains more CalciumCalcium | +1700% |
| Contains more PotassiumPotassium | +85.2% |
| Contains more PhosphorusPhosphorus | +44.3% |
| Contains more SeleniumSelenium | +50% |
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 B3Vitamin B3 | +260.2% |
| Contains more Vitamin B6Vitamin B6 | +87.8% |
| Contains more Vitamin KVitamin K | +216.7% |
| Contains more FolateFolate | +55.6% |
| Contains more CholineCholine | +42.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +88.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.5% |
| Contains more Vitamin B2Vitamin B2 | +371.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more CarbsCarbs | +169.5% |
| Contains more ProteinProtein | +11.5% |
| Contains more FatsFats | +985.5% |
| Contains more OtherOther | +234.9% |
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 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 | -93.8% |
| Contains more Mono. FatMonounsaturated fat | +1320.2% |
| Contains more Poly. FatPolyunsaturated fat | +743.6% |
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 minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.403mg | 0.024mg | 16% |
| Copper | 0.146mg | 0.013mg | 15% |
| Sodium | 4mg | 328mg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Calcium | 7mg | 126mg | 12% |
| Vitamin B2 | 0.039mg | 0.184mg | 11% |
| Fiber | 2.7g | 0.1g | 10% |
| Magnesium | 51mg | 15mg | 9% |
| Fats | 0.62g | 6.73g | 9% |
| Polyunsaturated fat | 0.188g | 1.586g | 9% |
| Saturated fat | 0.134g | 2.152g | 9% |
| Vitamin A | 0µg | 73µg | 8% |
| Iron | 0.8mg | 0.21mg | 7% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Monounsaturated fat | 0.188g | 2.67g | 6% |
| Phosphorus | 70mg | 101mg | 4% |
| Carbs | 19.94g | 7.4g | 4% |
| Vitamin B3 | 0.94mg | 0.261mg | 4% |
| Vitamin B6 | 0.077mg | 0.041mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Zinc | 0.61mg | 0.42mg | 2% |
| Potassium | 88mg | 163mg | 2% |
| Selenium | 2.2µg | 3.3µg | 2% |
| Choline | 20.1mg | 14.1mg | 1% |
| Folate | 14µg | 9µg | 1% |
| Vitamin K | 1.9µg | 0.6µg | 1% |
| Calories | 92kcal | 105kcal | 1% |
| Vitamin B1 | 0.04mg | 0.055mg | 1% |
| Protein | 3.38g | 3.77g | 1% |
| Vitamin E | 0.09mg | 0.17mg | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Net carbs | 17.24g | 7.3g | N/A |
| Sugar | 0.9g | 4.78g | N/A |
| Vitamin B5 | 0.359mg | 0.339mg | 0% |
| Tryptophan | 0.049mg | 0.046mg | 0% |
| Threonine | 0.129mg | 0.147mg | 0% |
| Isoleucine | 0.127mg | 0.198mg | 0% |
| Leucine | 0.212mg | 0.32mg | 0% |
| Lysine | 0.172mg | 0.259mg | 0% |
| Methionine | 0.044mg | 0.082mg | 0% |
| Phenylalanine | 0.133mg | 0.157mg | 0% |
| Valine | 0.173mg | 0.219mg | 0% |
| Histidine | 0.079mg | 0.089mg | 0% |
| Fructose | 0.1g | 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
8%
15%
Minerals Daily Need Coverage Score
24%
19%
Comparison summary
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 51)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Buckwheat is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 3.88g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 324mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 2.018g)
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.
Which food is richer in vitamins?
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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.