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  6. Béchamel sauce vs. Baked beans

Béchamel sauce vs. Baked beans — In-Depth Nutrition Comparison

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Significant differences between béchamel sauce and baked beans

  • Béchamel sauce has more vitamin B12, vitamin B2, and vitamin D; however, baked beans are richer in iron, fiber, copper, manganese, folate, vitamin B1, and magnesium.
  • Baked beans cover your daily iron needs 22% more than béchamel sauce.

Specific food types used in this comparison are Sauce, homemade, white, thin and Beans, baked, home prepared.

Infographic

Béchamel sauce vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more CalciumCalcium +106.6%
Contains less SodiumSodium -22.3%
Contains more MagnesiumMagnesium +186.7%
Contains more PotassiumPotassium +119.6%
Contains more IronIron +847.6%
Contains more CopperCopper +1123.1%
Contains more ZincZinc +73.8%
Contains more ManganeseManganese +962.5%
Contains more SeleniumSelenium +72.7%
~equal in Phosphorus ~109mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +275.5%
Contains more Vitamin B5Vitamin B5 +118.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +37.5%
Contains more Vitamin B1Vitamin B1 +147.3%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more FolateFolate +433.3%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Baked beans DV% diff.
Iron 0.21mg 1.99mg 22%
Fiber 0.1g 5.5g 22%
Copper 0.013mg 0.159mg 16%
Vitamin B12 0.3µg 0µg 13%
Vitamin B2 0.184mg 0.049mg 10%
Manganese 0.024mg 0.255mg 10%
Folate 9µg 48µg 10%
Vitamin A 73µg 0µg 8%
Magnesium 15mg 43mg 7%
Calcium 126mg 61mg 7%
Vitamin B1 0.055mg 0.136mg 7%
Vitamin D 49IU 0IU 6%
Potassium 163mg 358mg 6%
Polyunsaturated fat 1.586g 0.74g 6%
Vitamin D 1.2µg 0µg 6%
Carbs 7.4g 21.63g 5%
Protein 3.77g 5.54g 4%
Vitamin B6 0.041mg 0.09mg 4%
Vitamin B5 0.339mg 0.155mg 4%
Sodium 328mg 422mg 4%
Selenium 3.3µg 5.7µg 4%
Choline 14.1mg 3%
Calories 105kcal 155kcal 3%
Zinc 0.42mg 0.73mg 3%
Fats 6.73g 5.15g 2%
Vitamin E 0.17mg 1%
Saturated fat 2.152g 1.948g 1%
Phosphorus 101mg 109mg 1%
Monounsaturated fat 2.67g 2.133g 1%
Vitamin K 0.6µg 1%
Cholesterol 8mg 5mg 1%
Vitamin B3 0.261mg 0.408mg 1%
Vitamin C 0.8mg 1.1mg 0%
Net carbs 7.3g 16.13g N/A
Sugar 4.78g N/A
Tryptophan 0.046mg 0.067mg 0%
Threonine 0.147mg 0.228mg 0%
Isoleucine 0.198mg 0.242mg 0%
Leucine 0.32mg 0.428mg 0%
Lysine 0.259mg 0.379mg 0%
Methionine 0.082mg 0.086mg 0%
Phenylalanine 0.157mg 0.287mg 0%
Valine 0.219mg 0.282mg 0%
Histidine 0.089mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more FatsFats +30.7%
Contains more WaterWater +23.8%
Contains more ProteinProtein +46.9%
Contains more CarbsCarbs +192.3%
Contains more OtherOther +74.3%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +25.2%
Contains more Poly. FatPolyunsaturated fat +114.3%
~equal in Saturated fat ~1.948g

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.