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 | +∞% |
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% |
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% |
