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  6. Béchamel sauce vs. Green bean raw

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

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What are the differences between béchamel sauce and green bean raw?

  • Béchamel sauce is higher in vitamin B12, phosphorus, and calcium, yet green bean raw is higher in vitamin K, vitamin C, fiber, iron, and vitamin A.
  • Green bean raw's daily need coverage for vitamin K is 35% more.
  • The amount of sodium in green bean raw is lower.

We used Sauce, homemade, white, thin and Beans, snap, green, raw types in this article.

Infographic

Béchamel sauce vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +240.5%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +165.8%
Contains more SeleniumSelenium +450%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +390.5%
Contains more CopperCopper +430.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +800%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +108.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +76.9%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1425%
Contains more Vitamin EVitamin E +141.2%
Contains more Vitamin B1Vitamin B1 +49.1%
Contains more Vitamin B3Vitamin B3 +181.2%
Contains more Vitamin B6Vitamin B6 +243.9%
Contains more Vitamin KVitamin K +7066.7%
Contains more FolateFolate +266.7%
~equal in Choline ~15.3mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Green bean raw DV% diff.
Vitamin K 0.6µg 43µg 35%
Sodium 328mg 6mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin C 0.8mg 12.2mg 13%
Fats 6.73g 0.22g 10%
Polyunsaturated fat 1.586g 0.113g 10%
Saturated fat 2.152g 0.05g 10%
Fiber 0.1g 2.7g 10%
Iron 0.21mg 1.03mg 10%
Phosphorus 101mg 38mg 9%
Calcium 126mg 37mg 9%
Vitamin B6 0.041mg 0.141mg 8%
Manganese 0.024mg 0.216mg 8%
Monounsaturated fat 2.67g 0.01g 7%
Vitamin D 1.2µg 0µg 6%
Copper 0.013mg 0.069mg 6%
Folate 9µg 33µg 6%
Vitamin B2 0.184mg 0.104mg 6%
Vitamin D 49IU 0IU 6%
Selenium 3.3µg 0.6µg 5%
Protein 3.77g 1.83g 4%
Calories 105kcal 31kcal 4%
Vitamin A 73µg 35µg 4%
Cholesterol 8mg 0mg 3%
Vitamin B3 0.261mg 0.734mg 3%
Vitamin E 0.17mg 0.41mg 2%
Magnesium 15mg 25mg 2%
Fructose 1.39g 2%
Zinc 0.42mg 0.24mg 2%
Vitamin B1 0.055mg 0.082mg 2%
Vitamin B5 0.339mg 0.225mg 2%
Potassium 163mg 211mg 1%
Net carbs 7.3g 4.27g N/A
Carbs 7.4g 6.97g 0%
Sugar 4.78g 3.26g N/A
Starch 0.88g 0%
Choline 14.1mg 15.3mg 0%
Tryptophan 0.046mg 0.019mg 0%
Threonine 0.147mg 0.079mg 0%
Isoleucine 0.198mg 0.066mg 0%
Leucine 0.32mg 0.112mg 0%
Lysine 0.259mg 0.088mg 0%
Methionine 0.082mg 0.022mg 0%
Phenylalanine 0.157mg 0.067mg 0%
Valine 0.219mg 0.09mg 0%
Histidine 0.089mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +106%
Contains more FatsFats +2959.1%
Contains more OtherOther +118.2%
Contains more WaterWater +12%
~equal in Carbs ~6.97g

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +26600%
Contains more Poly. FatPolyunsaturated fat +1303.5%
Contains less Sat. FatSaturated fat -97.7%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.