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  6. Béchamel sauce vs. Beans

Béchamel sauce vs. Beans — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and beans

  • Béchamel sauce is richer in vitamin B12, vitamin B2, vitamin D, and calcium, yet beans are richer in fiber, copper, zinc, and vitamin B1.
  • Daily need coverage for fiber for beans is 22% higher.
  • Beans contain less sodium.

Food types used in this article are Sauce, homemade, white, thin and Beans, baked, canned, no salt added.

Infographic

Béchamel sauce vs Beans infographic
Infographic link

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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +152%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +81.6%
Contains more IronIron +38.1%
Contains more CopperCopper +1484.6%
Contains more ZincZinc +233.3%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +36.4%
~equal in Phosphorus ~104mg

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Beans
Beans
7
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +1360%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +206.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +287.5%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B3Vitamin B3 +64.8%
Contains more Vitamin B6Vitamin B6 +217.1%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +166.7%
Contains more CholineCholine +118.4%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Beans DV% diff.
Fiber 0.1g 5.5g 22%
Copper 0.013mg 0.206mg 21%
Sodium 328mg 1mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B2 0.184mg 0.06mg 10%
Fats 6.73g 0.4g 10%
Polyunsaturated fat 1.586g 0.172g 9%
Zinc 0.42mg 1.4mg 9%
Saturated fat 2.152g 0.103g 9%
Calcium 126mg 50mg 8%
Vitamin B1 0.055mg 0.15mg 8%
Vitamin A 73µg 5µg 8%
Vitamin B6 0.041mg 0.13mg 7%
Monounsaturated fat 2.67g 0.035g 7%
Vitamin B5 0.339mg 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Folate 9µg 24µg 4%
Magnesium 15mg 32mg 4%
Carbs 7.4g 20.49g 4%
Potassium 163mg 296mg 4%
Cholesterol 8mg 0mg 3%
Choline 14.1mg 30.8mg 3%
Vitamin C 0.8mg 3.1mg 3%
Protein 3.77g 4.8g 2%
Selenium 3.3µg 4.5µg 2%
Manganese 0.024mg 1%
Vitamin B3 0.261mg 0.43mg 1%
Iron 0.21mg 0.29mg 1%
Calories 105kcal 105kcal 0%
Net carbs 7.3g 14.99g N/A
Sugar 4.78g 7.78g N/A
Phosphorus 101mg 104mg 0%
Vitamin E 0.17mg 0.15mg 0%
Vitamin K 0.6µg 0.8µg 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +1582.5%
Contains more ProteinProtein +27.3%
Contains more CarbsCarbs +176.9%
Contains more OtherOther +18.8%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +7528.6%
Contains more Poly. FatPolyunsaturated fat +822.1%
Contains less Sat. FatSaturated fat -95.2%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.