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  6. Béchamel sauce vs. Cranberry bean raw

Béchamel sauce vs. Cranberry bean raw — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and cranberry bean raw

  • Cranberry bean raw is richer than béchamel sauce in folate, fiber, copper, iron, vitamin B1, manganese, phosphorus, potassium, magnesium, and zinc.
  • Daily need coverage for folate for cranberry bean raw is 149% higher.

Food types used in this article are Sauce, homemade, white, thin and Beans, cranberry (roman), mature seeds, raw.

Infographic

Béchamel sauce vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +940%
Contains more PotassiumPotassium +717.2%
Contains more IronIron +2281%
Contains more CopperCopper +6007.7%
Contains more ZincZinc +764.3%
Contains more PhosphorusPhosphorus +268.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +3733.3%
Contains more SeleniumSelenium +284.8%
~equal in Calcium ~127mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1258.2%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +457.5%
Contains more Vitamin B5Vitamin B5 +120.6%
Contains more Vitamin B6Vitamin B6 +653.7%
Contains more FolateFolate +6611.1%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Cranberry bean raw DV% diff.
Folate 9µg 604µg 149%
Fiber 0.1g 24.7g 98%
Copper 0.013mg 0.794mg 87%
Iron 0.21mg 5mg 60%
Vitamin B1 0.055mg 0.747mg 58%
Phosphorus 101mg 372mg 39%
Protein 3.77g 23.03g 39%
Manganese 0.024mg 0.92mg 39%
Magnesium 15mg 156mg 34%
Potassium 163mg 1332mg 34%
Zinc 0.42mg 3.63mg 29%
Vitamin B6 0.041mg 0.309mg 21%
Carbs 7.4g 60.05g 18%
Selenium 3.3µg 12.7µg 17%
Sodium 328mg 6mg 14%
Vitamin B12 0.3µg 0µg 13%
Calories 105kcal 335kcal 12%
Fats 6.73g 1.23g 8%
Saturated fat 2.152g 0.316g 8%
Vitamin A 73µg 0µg 8%
Vitamin B5 0.339mg 0.748mg 8%
Polyunsaturated fat 1.586g 0.527g 7%
Vitamin B3 0.261mg 1.455mg 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Monounsaturated fat 2.67g 0.106g 6%
Cholesterol 8mg 0mg 3%
Choline 14.1mg 3%
Vitamin B2 0.184mg 0.213mg 2%
Vitamin C 0.8mg 0mg 1%
Vitamin K 0.6µg 1%
Vitamin E 0.17mg 1%
Net carbs 7.3g 35.35g N/A
Calcium 126mg 127mg 0%
Sugar 4.78g N/A
Tryptophan 0.046mg 0.273mg 0%
Threonine 0.147mg 0.969mg 0%
Isoleucine 0.198mg 1.017mg 0%
Leucine 0.32mg 1.838mg 0%
Lysine 0.259mg 1.58mg 0%
Methionine 0.082mg 0.346mg 0%
Phenylalanine 0.157mg 1.245mg 0%
Valine 0.219mg 1.205mg 0%
Histidine 0.089mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +447.2%
Contains more WaterWater +551%
Contains more ProteinProtein +510.9%
Contains more CarbsCarbs +711.5%
Contains more OtherOther +129.2%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2418.9%
Contains more Poly. FatPolyunsaturated fat +200.9%
Contains less Sat. FatSaturated fat -85.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.