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  6. Béchamel sauce vs. Bean raw

Béchamel sauce vs. Bean raw — In-Depth Nutrition Comparison

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What are the differences between béchamel sauce and bean raw?

  • Bean raw is richer than béchamel sauce in folate, copper, fiber, iron, vitamin B1, manganese, selenium, phosphorus, magnesium, and potassium.
  • Bean raw's daily need coverage for folate is 129% more.

We used Sauce, homemade, white, thin and Beans, pinto, mature seeds, raw types in this article.

Infographic

Béchamel sauce vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +11.5%
Contains more MagnesiumMagnesium +1073.3%
Contains more PotassiumPotassium +754.6%
Contains more IronIron +2314.3%
Contains more CopperCopper +6769.2%
Contains more ZincZinc +442.9%
Contains more PhosphorusPhosphorus +306.9%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +4683.3%
Contains more SeleniumSelenium +745.5%

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +687.5%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +1196.4%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B3Vitamin B3 +349.8%
Contains more Vitamin B5Vitamin B5 +131.6%
Contains more Vitamin B6Vitamin B6 +1056.1%
Contains more Vitamin KVitamin K +833.3%
Contains more FolateFolate +5733.3%
Contains more CholineCholine +369.5%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Bean raw DV% diff.
Folate 9µg 525µg 129%
Copper 0.013mg 0.893mg 98%
Fiber 0.1g 15.5g 62%
Iron 0.21mg 5.07mg 61%
Vitamin B1 0.055mg 0.713mg 55%
Manganese 0.024mg 1.148mg 49%
Selenium 3.3µg 27.9µg 45%
Phosphorus 101mg 411mg 44%
Magnesium 15mg 176mg 38%
Potassium 163mg 1393mg 36%
Protein 3.77g 21.42g 35%
Vitamin B6 0.041mg 0.474mg 33%
Carbs 7.4g 62.55g 18%
Zinc 0.42mg 2.28mg 17%
Sodium 328mg 12mg 14%
Starch 34.17g 14%
Vitamin B12 0.3µg 0µg 13%
Calories 105kcal 347kcal 12%
Choline 14.1mg 66.2mg 9%
Vitamin B5 0.339mg 0.785mg 9%
Saturated fat 2.152g 0.235g 9%
Fats 6.73g 1.23g 8%
Polyunsaturated fat 1.586g 0.407g 8%
Vitamin A 73µg 0µg 8%
Monounsaturated fat 2.67g 0.229g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin B3 0.261mg 1.174mg 6%
Vitamin C 0.8mg 6.3mg 6%
Vitamin K 0.6µg 5.6µg 4%
Cholesterol 8mg 0mg 3%
Vitamin B2 0.184mg 0.212mg 2%
Calcium 126mg 113mg 1%
Net carbs 7.3g 47.05g N/A
Sugar 4.78g 2.11g N/A
Vitamin E 0.17mg 0.21mg 0%
Tryptophan 0.046mg 0.237mg 0%
Threonine 0.147mg 0.81mg 0%
Isoleucine 0.198mg 0.871mg 0%
Leucine 0.32mg 1.558mg 0%
Lysine 0.259mg 1.356mg 0%
Methionine 0.082mg 0.259mg 0%
Phenylalanine 0.157mg 1.095mg 0%
Valine 0.219mg 0.998mg 0%
Histidine 0.089mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +447.2%
Contains more WaterWater +611.9%
Contains more ProteinProtein +468.2%
Contains more CarbsCarbs +745.3%
Contains more OtherOther +141%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1065.9%
Contains more Poly. FatPolyunsaturated fat +289.7%
Contains less Sat. FatSaturated fat -89.1%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.