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  6. Béchamel sauce vs. Navy bean raw

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

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Differences between béchamel sauce and navy bean raw

  • Béchamel sauce has more vitamin B12, while navy bean raw has more copper, folate, vitamin B1, iron, magnesium, vitamin C, manganese, and vitamin B6.
  • Navy bean raw's daily need coverage for copper is 38% higher.
  • The amount of sodium in navy bean raw is lower.

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

Infographic

Béchamel sauce vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +740%
Contains more SeleniumSelenium +450%
Contains more MagnesiumMagnesium +573.3%
Contains more PotassiumPotassium +88.3%
Contains more IronIron +819%
Contains more CopperCopper +2638.5%
Contains more ZincZinc +111.9%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +1600%
~equal in Phosphorus ~100mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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 CVitamin C +2250%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin B3Vitamin B3 +367.4%
Contains more Vitamin B5Vitamin B5 +143.4%
Contains more Vitamin B6Vitamin B6 +365.9%
Contains more FolateFolate +1366.7%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Navy bean raw DV% diff.
Copper 0.013mg 0.356mg 38%
Folate 9µg 132µg 31%
Vitamin B1 0.055mg 0.39mg 28%
Iron 0.21mg 1.93mg 22%
Vitamin C 0.8mg 18.8mg 20%
Magnesium 15mg 101mg 20%
Manganese 0.024mg 0.408mg 17%
Sodium 328mg 13mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B6 0.041mg 0.191mg 12%
Calcium 126mg 15mg 11%
Vitamin B5 0.339mg 0.825mg 10%
Saturated fat 2.152g 0.085g 9%
Fats 6.73g 0.7g 9%
Polyunsaturated fat 1.586g 0.407g 8%
Vitamin A 73µg 0µg 8%
Monounsaturated fat 2.67g 0.052g 7%
Vitamin B3 0.261mg 1.22mg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Protein 3.77g 6.15g 5%
Selenium 3.3µg 0.6µg 5%
Zinc 0.42mg 0.89mg 4%
Potassium 163mg 307mg 4%
Cholesterol 8mg 0mg 3%
Choline 14.1mg 3%
Calories 105kcal 67kcal 2%
Carbs 7.4g 13.05g 2%
Vitamin B2 0.184mg 0.215mg 2%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Net carbs 7.3g 13.05g N/A
Sugar 4.78g N/A
Fiber 0.1g 0%
Phosphorus 101mg 100mg 0%
Tryptophan 0.046mg 0.064mg 0%
Threonine 0.147mg 0.258mg 0%
Isoleucine 0.198mg 0.273mg 0%
Leucine 0.32mg 0.442mg 0%
Lysine 0.259mg 0.35mg 0%
Methionine 0.082mg 0.064mg 0%
Phenylalanine 0.157mg 0.31mg 0%
Valine 0.219mg 0.316mg 0%
Histidine 0.089mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +861.4%
Contains more OtherOther +51.6%
Contains more ProteinProtein +63.1%
Contains more CarbsCarbs +76.4%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +5034.6%
Contains more Poly. FatPolyunsaturated fat +289.7%
Contains less Sat. FatSaturated fat -96.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.