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  6. Béchamel sauce vs. Black turtle bean

Béchamel sauce vs. Black turtle bean — In-Depth Nutrition Comparison

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Differences between béchamel sauce and black turtle bean

  • Béchamel sauce contains less copper, folate, iron, vitamin B1, fiber, phosphorus, manganese, potassium, magnesium, and vitamin B6 than black turtle bean.
  • Black turtle bean's daily need coverage for copper is 110% higher.

The food types used in this comparison are Sauce, homemade, white, thin and Beans, black turtle, mature seeds, raw.

Infographic

Béchamel sauce vs Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +27%
Contains more PotassiumPotassium +820.2%
Contains more IronIron +4042.9%
Contains more CopperCopper +7592.3%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +335.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +4066.7%
~equal in Selenium ~3.2µg

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +1536.4%
Contains more Vitamin B3Vitamin B3 +649%
Contains more Vitamin B5Vitamin B5 +165.2%
Contains more Vitamin B6Vitamin B6 +597.6%
Contains more Vitamin KVitamin K +833.3%
Contains more FolateFolate +4833.3%
~equal in Vitamin B2 ~0.193mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Black turtle bean DV% diff.
Copper 0.013mg 1mg 110%
Folate 9µg 444µg 109%
Iron 0.21mg 8.7mg 106%
Vitamin B1 0.055mg 0.9mg 70%
Fiber 0.1g 15.5g 62%
Phosphorus 101mg 440mg 48%
Manganese 0.024mg 1mg 42%
Potassium 163mg 1500mg 39%
Protein 3.77g 21.25g 35%
Magnesium 15mg 160mg 35%
Vitamin B6 0.041mg 0.286mg 19%
Carbs 7.4g 63.25g 19%
Zinc 0.42mg 2.2mg 16%
Sodium 328mg 9mg 14%
Vitamin B12 0.3µg 0µg 13%
Calories 105kcal 339kcal 12%
Vitamin B3 0.261mg 1.955mg 11%
Vitamin B5 0.339mg 0.899mg 11%
Saturated fat 2.152g 0.232g 9%
Fats 6.73g 0.9g 9%
Polyunsaturated fat 1.586g 0.387g 8%
Vitamin A 73µg 0µg 8%
Monounsaturated fat 2.67g 0.078g 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin K 0.6µg 5.6µg 4%
Cholesterol 8mg 0mg 3%
Calcium 126mg 160mg 3%
Choline 14.1mg 3%
Vitamin B2 0.184mg 0.193mg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 47.75g N/A
Sugar 4.78g 2.12g N/A
Vitamin E 0.17mg 0.21mg 0%
Selenium 3.3µg 3.2µg 0%
Tryptophan 0.046mg 0.252mg 0%
Threonine 0.147mg 0.894mg 0%
Isoleucine 0.198mg 0.938mg 0%
Leucine 0.32mg 1.697mg 0%
Lysine 0.259mg 1.459mg 0%
Methionine 0.082mg 0.32mg 0%
Phenylalanine 0.157mg 1.149mg 0%
Valine 0.219mg 1.112mg 0%
Histidine 0.089mg 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +647.8%
Contains more WaterWater +633.3%
Contains more ProteinProtein +463.7%
Contains more CarbsCarbs +754.7%
Contains more OtherOther +150%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +3323.1%
Contains more Poly. FatPolyunsaturated fat +309.8%
Contains less Sat. FatSaturated fat -89.2%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.